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Health Is Wealth 


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✓ 
















Health Is Wealth 


By 

Edward James Herman 

M 

Common Sense Health Hints 
For Busy Men 



The Reilly & Lee Co. 
Chicago 





Printed in the United States of America 


, v\k 


Copyright, 1924 
by 

The Reilly & Lee Co. 



Health Is Wealth 



Dedicated 


to 

Mr. A. L. Block 

My patient and inspiring critic— 
incidently a human dynamo 
of 

Mental, Moral and Physical Energy 












Up, lad: thews that lie and cumber 
Sunlit pallets never thrive; s 
Morns abed and daylight slumber 
Were not meant for man alive. 


A. E. Housman, A Shropshire Lai . 




The too frequent occurrence of such news¬ 
paper headlines as reproduced above is the 
inspiration for the writing of this volume. 
It is the author’s hope that it will fall into the 
hands of that admirable company of men 
whose work is to direct the world’s affairs 
and who, in their struggle for high places, 
too often neglect their most precious asset— 
Health! 

My hope is three-fold. That to the 
despondent and weak it may prove to be the 
proverbial “straw to the drowning.” That it 
will serve as an answer and guide to the 









countless thousands who are ever in quest of 
the simple secrets of health which lie within 
their reach; yet who seek with eyes that 
never find. That, in its simplicity, the dis¬ 
consolate may find substantial encourage¬ 
ment, and again know the joy of superb 
health. 

Its purpose is to furnish, in concise form, 
a digest of the fundamental principles of 
health building and maintenance, minus the 
usual array of conflicting detail and theory 
which the average business man finds no 
time to read, or reading finds himself con¬ 
fused and confronted with rules and exercises 
that take no thought of his age, his time, or 
his ability to conveniently employ them. 

Not alone for the convenience of business 
men was this book written, but to further the 
word of health and physical fitness to all 
mankind, regardless of place or station. 

The Author 


CONTENTS 


CHAPTER PAGE 

1 Great Dividends from Small 

Investments. 13 

2 Worry—Health’s Greatest Barrier. . 20 

3 Starting the Day Right. 26 


4 Common Sense and the Art of Eating 36 

5 Choice of Foods—Their Relation to 


Health. 44 

6 The Man Who Walked—What 

Happened to Him. 65 

7 Vacations—Their Relation to Health 81 

8 Philosophy of Work. 90 

9 For Forgetful Men. 102 











Health Is Wealth 

i 

“Great Dividends From 
Small Investments” 

Let this chapter head, “Great Dividends 
from Small Investments,” be explained with 
typographical emphasis— 

THERE IS NO WAY IN WHICH YOU 
CAN INVEST TEN MINUTES OF YOUR 
TIME DAILY THAT WILL PAY YOU 
SUCH ENORMOUS DIVIDENDS AS 
THOSE SPENT IN THE CARE OF YOUR 
HEALTH. 

Who would neglect to invest ten minutes 
of each twenty-four hours in such security— 
with good health, life’s greatest asset, as the 
reward? 

Like Napoleon, who knew the value of 
time, a few of our greatest Americans knew 
the value of health and on it based their 
power. Yet the masses seem to give no 
thought to their health until they begin to 
lose it. The way to good health lies in the 


A 

Good 

Investment 


13 


14 


HEALTH IS WEALTH 


Prevented 
Illness 
Needs No 
Cure 


Don’t 

Swallow 

Everything 


prevention of illness, not in curing it when it 
cpmes. 

George Washington had the strongest arms 
of any man in the Continental Army. 
Lincoln knew the value of health and inner 
stamina, and was said to be the second 
strongest man in the Middle West. Their 
physical powers helped to account for the 
quantity as well as the quality of their 
services to their country and to themselves. 

The man who says he has no time to 
exercise, knows neither the value of time nor 
health. 

If you are in just passing health, you may 
do your daily work, go home tired, and with 
eager eyes scan the advertisements of 
“Vitality tablets” for a ray of hope for the 
morrow’s struggle. But if you possess that 
super-abundant supply of physical energy, 
you can do a real day’s work and go home at 
night with something left over. As Emerson 
so aptly put it—“Give me health and a day, 
and I will make the pomp of emperors 
ridiculous.” 

Theodore Roosevelt had strength of mind, 
strength of body, strength of purpose, 
strength of will, and strength of convictions; 
and the people loved him for his vigor. As a 


GREAT DIVIDENDS 


15 


young man he was not strong, but he had 
set himself many tasks to accomplish. He 
needed great physical energy and endurance 
to perform these tasks, so he set about im¬ 
proving his body. He chose life on a ranch, 
and loved the rough outdoor life of the range 
riders. He walked, he rode, he boxed. What¬ 
ever he did, he did with all his might, and 
this trait followed him throughout a life 
spent in the service of the public; as a 
soldier, as a statesman and administrator. 
The world well knows what he accomplished. 
Was this busy, dignified, famed world-figure, 
ashamed to exercise? Did he make any 
apologies for cultivating physical strength? 
He certainly did not! 

These three great Americans possessed a 
quality which furnishes ample proof of the 
simplicity of health building. That quality 
was good “common sense.” That quality 
must prevail if you would know the secrets 
of perfect health, for surely “He who squan¬ 
ders his health is the world’s greatest spend¬ 
thrift.” 

Common sense will tell you that it is 
cheaper to spend a little time than it is to 
spend all your health. But that particular 
brand of common sense is most uncommon. 


And He 

Never 

Quit 


Common 
Sense Is 
Most 

Uncommon 


16 


HEALTH IS WEALTH 


Ten 

Minutes 
A Day 


But Not 
A Slave 


Be different. Ten minutes a day, earnestly 
and seriously devoted to health building, 
will turn the trick. You would not think of 
beginning the day without first spending one 
minute in brushing the teeth. Is your body 
worth giving the remaining nine minutes of 
of the alloted ten? If not, don’t howl when 
faced with a big repair bill. 

The few minutes you devote to daily 
training will not produce that undesirable 
abnormal muscular development of the pro¬ 
fessional strong man; but, if one has sufficient 
vitality to be alive, there is enough latent 
strength to develop a normal degree of health. 

Give nature half a chance, and you have 
within your grasp that priceless gift which 
cannot be procured either by price or pre¬ 
scription. 

If your health is on the wane it certainly 
behooves you to “guard it well; for love nor 
honor nor wealth nor power can give the 
heart a cheerful hour—when health is lost.” 

Your body is your willing servant—abuse 
it, it will be patient; but “beware the fury of 
the patient one,” for when it takes revenge 
it takes it a thousand-fold. Give your body 
a square deal and it will give you a square 
deal. More, it will give back pure blood, 


GREAT DIVIDENDS 


17 


strong skilled muscles, and a clear brain for 
your own happiness, your country’s service, 
and the world’s work. 

Since Washington, Lincoln, and Roosevelt 
made no excuses for exercising, why should 
you? Just apply your business judgment. 
You give your teeth one minute’s care daily 
for but one reason—to preserve them. If 
for nothing more than a business proposition, 
you should, for the same reason, daily invest 
at least nine minutes creating and main¬ 
taining your physical fitness that you may 
better enjoy the fruits of your labors. 

The most natural thing in the world is to 
be healthy; yet to-day we find hospitals and 
prescription files crowded to the guards. 
There can be but one cause for it: in the 
mad rush for financial gain men are neglecting 
the greatest asset of their business careers— 
their physical fitness. 

If the author had not experienced the 
tragedy of being a weakling at one time 
(weighing but ninety-six pounds at the age 
of nineteen) and, in the years which have 
followed, proven the simplicity of health 
building to his own complete satisfaction; 
and had not this day found his veins flowing 
with the sparkling blood of an athlete, his 


Make No 
Excuses 


You Should 
See Him 
Nowl 


18 


HEALTH IS WEALTH 


body trained for endurance and staying 
qualities, this book might have never been 
written. 

Not, then, as counsel from one who has the 



earmarks of a dyspeptic, who fashions health 
advice in a foul breath; nor as hair tonic 
arguments of bald headed barbers, was the 
writing of this book considered—but with 





GREAT DIVIDENDS 


19 


the great pleasure of a normal, healthy man; 
eager to draft a systematic plan of daily 
exercise, bathing, diet and sleep, with the 
hope that its readers may catch its keynote 
of simplicity and know the joy of perfect 
health, which is within the reach of all. 

Make no apologies to any one; fit yourself 
physically for any emergency. Live up to 
the cry of the World War recruits—“Be a 
‘Class One, A’ Man!” 

When a wise and powerful government saw 
fit to develop its man power, orders were 
issued for compulsory military training. This 
alone should furnish sufficiently convincing 
argument on the value of exercise and light 
training. 

The exercises mentioned in the succeeding 
chapters will be far from the jellyfish variety 
"—such as coupon clipping, opening and 
closing safety deposit boxes, etc.—which, 
with the aid of worry, fits you for the time 
when old man apoplexy can claim you for 
his own. No, the exercises herein set forth 
are for men interested in health; exercises 
you will profit by; exercises that will pay 
life's greatest dividends. 


Again — 
Make No 
Apologies 


Even a 

Jellyfish 

Shakes 

Himself 

Occasionally 


2 


The 

Undertaker's 

Hand¬ 

maiden 


Worry—Health’s Greatest 
Barrier 

Regardless of how much could be written 
on the subject of worry, or how much should 
be written, there will never be but one person 
in the world who can convince you that 
worry, instead of paying dividends, demands 
a grim and exorbitant toll. That one person 
must be yourself. Until you can see the folly 
of worry, your vision and your health will 
alike be greatly impaired. 

Never has there been recorded one single, 
solitary case where it has accomplished any 
material good; yet if you permit it, it will 
accompany you to the very brink of the 
grave and, like a coward, forsake you there. 

Work and worry are not the same. Work 
leads you, while worry drives; work is healthy 
—it is worry that kills. 

Remove all worry from a man; let his 
future be assured, and you can hardly put 
more work upon him than he can bear. 

20 


WORRY—HEALTH'S BARRIER 21 


“Worry is the rust upon the blade!” If 
this worry habit could be stamped out, or at 
least be checked to some degree, we would 
need fewer hospitals for the physically weak 
and the mentally unbalanced. And here are 
missions this book must perform. It must 
give courage and hope to those poor unfor¬ 
tunates, from both high and lowly stations, 
who are humbled by worry over ill-health 
and driven to untimely death. 

It must light the way to strength for those 
who, groping in worse than darkness, grasp 
for a ray of hope in every form of medicinal 
advertisements from TABLETS to MEDI¬ 
CATED SAND; from TONICS to MON¬ 
KEY GLANDS. 

Vain hope of ever building anew or recover¬ 
ing a lost manhood. 

To those who would pin their faith to these 
monsters who prey upon the innocence of 
the weak, this book must shout a warning 
that health can not be attained from the 
necks of bottles nor from the VITALS OF 
VITALIC TABLETS. Think of it; four- 
fifths of the word “Pills” spells Ills. It can 
NOT be done, nor can health be attained 
through worry! 

Good health is nature’s gift to the obedient. 


Kills 

Many 

And 

Saves 

None 


Monkey 
Glands 
Are For 
Monkeys 


The Other 
Fifth Is 
Silent , 

As In 
Pneumonia 


22 


HEALTH IS WEALTH 


If You Must 
Worry , 
Worry About 
Worrying 


And 

Also 

Your 

Friends 


You are no weaker, nor are you any nearer 
dead, than you believe yourself to be. If you 
were told you would not live more than ninety 
days, and you had not the moral courage to 
believe otherwise, you would undoubtedly 
pass away within that alloted time. WORRY 
is all that is necessary to turn the trick. 
WORRY IS THE MOST DEADLY OF 
ALL DISEASES. Because it happens to be 
the favorite indoor sport of some individual 
to number your days, is no reason you should 
take any stock in it, or worry about it. As 
that picturesque character, Uncle Joe Can¬ 
non, puts it, “No man has the knowledge to 
foretell when you shall die—the Great 
Father has arranged it properly.” 

Worry is the germ that shatters the nerves 
of men, and no man can hope to build or 
mend with nerves unstrung. Constant worry 
breeds many ills. It effects the mind, body, 
and disposition alike. Mere trivialities are 
transformed to gigantic proportions, through 
worry. 

Worry over ill health, or from any other 
source, is the despoiler and destroyer of 
manhood. 

Everywhere are seen the wrinkled brows, 
drumming fingers, the restless jerky motions, 


WORRY—HEALTH'S BARRIER 23 


the stammering, and the countless other 
things that are the tell-tale marks of worry 
and minds ill at ease; and unless checked will 
lead to utter break-down, both physical and 
mental. There are many things, of course, 
which cannot be changed by mortal power, 
much less by mortal worry. 

Things happen in this world which we just 
have to make the best of. 

A sailor was once heard to remark, “If the 
world hands you a lemon—HELL! Make 
lemonade!” And this recalls to mind the 
greatest champion of the Don’t Worry Club 
ever recorded in all the annals of the World 
War. At the sinking of the United States 
transport Tuscania , fighting the icy waters 
of the North Atlantic with lusty strokes 
there came a young soldier up to one of the 
life boats, already filled beyond capacity. 
Being warned that if he tried to get into the 
overloaded boat he would capsize it, he 
called out in a cheery voice, “Oh, Boy, where 
do we go from here?”—and swam away into 
the darkness of an unknown fate. Think of 
his position! Yet he didn’t worry. 

Worrying over trifles is as unnecessary as 
worrying about the weather. You all have 
heard of men who worried over and cursed 


Chech It, 
Then Lose 
The Chech 


A 

Good 

Club! 

Membership 

Free 


And 

Therefore 
May be 
Swimming 


Yet! 


24 


HEALTH IS WEALTH 


Read This 
Until It 
Sinks In 


Amen! 


the weather; but none of you have ever 
heard of one instance where it accomplished 
anything except the wasting of human energy. 
Mark Twain once said that everyone worries 
about the weather, but no one does anything 
about it. 

The condition of your health can be 
changed to a marked degree by the strength 
of your will. Refuse to worry. Acquire a 
thankful disposition. Accept with equal 
calmness whatever Fortune may bring you in 
seasons of adversity and plenty. Stroll 
through any institution for the blind and, 
upon making your exit, ask yourself “What 
have I to worry about?” Apply to your own 
case the words of Dr. Johnson, who, upon 
seeing a less fortunate man go down the 
street, exclaimed: “There, but for the grace 
of God, goes I.” Exercise daily. Spend as 
much time as possible in the great out-of- 
doors. Adopt and follow a system of cool 
water bathing. Get a sufficient amount of 
sleep. And in Heaven’s name, think clean 
and healthy thoughts. These, indeed, are 
the guideposts along the highway to health . 

To bring this chapter to a fitting close let 
me quote the beloved Hoosier poet, James 
Whitcomb Riley, who not only wrote his 


WORRY—HEALTH'S BARRIER 25 


philosophy of life, but gave to the world a 
mighty sermon on worry, couched in two 
short lines: 

“When God sorts out the weather 
and sends rain, 

Why rain’s my choice.” 










Prize 

Possessions 


Starting the Day Right 

The ending of a perfect day, like the finish 
of a race, depends largely upon the sort of 
start you have. Getting the right start will 
depend somewhat on the quality and quan¬ 
tity of sleep from which you have awakened. 

The reason a great percentage of men go to 
their homes weary and fatigued at the evening 
hour, is due, in no small degree, to their 
failure to get the right start at the beginning 
of the day. 

Physical fitness, endurance and vitalic 
energy are prize possessions, and they are the 
inevitable result of light training, which 
should mark the beginning of each day. If 
physical training is necessary to fit men for 
the extraordinary duties of war, intelligent 
thought would bring you to realize the 
importance of that same training (in reduced 
quantity) for the less hazardous but equally 
arduous duties of peace. 

If you have never practiced systematic 
exercising, begin it this very day—start 
26 


START THE DAY RIGHT n 


building life’s greatest battlements against 
physical ailments. 

Start the building of a muscular corset. 
Detailed instruction on how to accomplish 



this will be given in succeeding chapters. 

Oftimes the beauty of a worth-while thing 
lies in its simplicity; and the building of 
endurance and stamina, as well as good 




28 


HEALTH IS WEALTH 


Be 

Thankful 


Sh! How 
To Take 
A Morning 
Bracer 


health, lies in the simplest form of exercise, 
clean living, and good food. 

Let your first thought upon awakening be 
one of THANKFULNESS. Thankful that 
you are alive. Let the second thought be a 
hopeful one; for all hopeful thoughts are 
pleasant thoughts, and pleasant thoughts are 
healthful. Give no thought to worry. 

If you must worry, wait until you are on 
your feet. To worry is to fight; and accord¬ 
ing to “Marquis of Queensbury rules,” no 
man is expected to fight when he’s NOT on 
his feet. 

It is good to take a tip from the tiger upon 
arising, but let’s go him one better by taking 
a good stretch before arising. Stretching is 
nature’s own method of toning up the 
nervous system to eliminate congestion and to 
rejuvenate the body for its waking hours. 

The fellow who feels the necessity of a 
morning “bracer,” or a “nip” from some 
liquid stimulant, has never felt the thrill of 
a REAL bracer—the thrill of one minute’s 
cool morning air upon the nude body, 
especially in the morning sun. This, in 
itself, is nature’s greatest tonic, and is 
certainly not to be compared with anything 
in the bottled line. 


START THE DAY RIGHT 29 


The body needs this chance to breathe 
through the pores of its skin. It will take in 
oxygen and sunlight—all you need to do is 
to give it the chance, for sunlight is a master 
healer. 

By reversing your bedroom shades from 
top to bottom, so that they pull up instead 
of down, you can have the sun bath of a 
sun room, with the privacy of a bathroom. 

Speaking further of tonics, the only “iron” 
your system needs is a pair of cast iron dumb¬ 
bells; not lighter than six pounds each, not 
heavier than ten. 

The heavier the bells, the greater the danger 
of your losing interest, and to gain health is 
like gaining any kindred success —The pur¬ 
suit must he interesting . 

The deep breathing exercise for developing 
the chest and lungs, described in the following 
paragraph, may be taken with or without the 
dumbbells. 

After your stretch, you should be fully 
awake. Arise with a distinct realization that 
there is a man’s day ahead of you. Stand, 
heels together, before your mirror—minus pa¬ 
jamas—your hands outstretched at sides to 
limit of arms length, PALMS to the BEAR. 
Inhale and hold long, deep breath. Clinch 


More 

Free 

Tonic 


Deep 

Breathing 

Exercise 


30 


HEALTH IS WEALTH 


Every 

Morning 


Don't 
Shiver — 

I Said 
Cool Water , 
Not Cold! 


your fists tightly; bring fists together in 
front of you on level with eyes, rolling arms, 
that palms may MEET. Keeping fists 
tightly clinched, return arms to original 
position. Continue arm movements three to 
five times on each breath, then exhale. 

Perform this exercise three different times, 
each time bringing the arms back vigorously, 
with every muscle in the body tense. 

This exercise will create a natural demand 
for a greater supply of oxygen for the lungs, 
thus forcing deep breathing, developing the 
chest and lungs, and giving expression to the 
shoulders. Therefore, see to it that your 
sleeping quarters are always well ventilated, 
so you may be assured of fresh air for your 
exercises. 

Immediately after the deep breathing 
exercise is taken, you will undoubtedly retire 
to the bathroom. Here, within your reach, 
is one of the greatest known builders of 
energy and vital strength in the world to-day, 
yesterday, or to-morrow—the pleasant habit 
of lukewarm and cool water bathing. 

You have been brushing your teeth daily 
since childhood, but if you have not formed 
the habit of cool water bathing, no words are 
adequate to describe what you have missed. 









32 


HEALTH IS WEALTH 


The 

Daily 

Bath 


How Ti 
Take It 


Every drop of cool water that trickles down 
your spine, whether it be morning, noon, or 
night, (in conjunction with the proper diet) 
will do more toward increasing your stock of 
vitality than all the prescriptions ever con¬ 
cocted. 

There is no rule to follow in cool water 
bathing, except that it should be applied 
vigorously to every part of the body, daily, 
(with the possible exception of the scalp) 
and that it should be immediately followed 
by a vigorous rub down with a coarse turkish 
towel. Follow this plan daily, regardless of 
surroundings. 

The determination to apply, as religiously 
as you apply the tooth brush, is more im¬ 
portant than the nickled trimmings of shower 
bath equipment. 

If you would feel a sense of happiness for 
once in you life, and have the means of 
repeating it at any time you are disturbed in 
body or mind, try this bath: 

Place your hands in a basin of cool water— 
or better still—stand or kneel in the bath, 
first applying water direct from faucets to 
the eyes and forehead. Then begin stroking 
the face and neck, particularly the back of 
the neck in the region of the cerebellum, or 


START THE DAY RIGHT 33 


base of the brain, applying vigorously with 
both hands until you experience a feeling of 
warmth. Then, with hands cupped, lift water 



to the ribs, just below arm pits, applying in 
the same vigorous manner, with downward 
strokes. Then arms, chest, shoulders, and 
back, with all the energy at your command 






34 


HEALTH IS WEALTH 


Improved 

Circulation 


Cleanse 

The 

Tongue 


Ready For 
The Day 


until the surface is reddened and cleansed. 
After that, proceed with abdomen, genative 
organs, thighs, legs, and feet. This accom¬ 
plished, rub the entire body until it is dry 
and warm. This will improve your circula¬ 
tion like magic. With your circulation im¬ 
proved, your vital organs are assured a new 
lease on life. 

Having taken the tiger’s tip on stretching, 
and following the deep breathing, cool water 
bath and rub down, you must not overlook 
one of the simplest, yet most important 
details of the morning toilet. That is the 
cleansing of the tongue while brushing the 
teeth. Comparatively few are aware of the 
fact that much of the poisons of the body are 
eliminated through the tongue during your 
hours of sleep. To prove this you have only 
to brush your tongue, upon rising, and note 
the odor on the brush. 

The saliva acts as Nature’s disinfectant in 
the event this poisonous coating is not 
removed prior to its being mixed with food 
and entering the stomach. 

The foregoing exercises—cool water bath¬ 
ing, and all—should consume not more than 
four minutes, and should fit you for the day’s 
activities, “Fresh as a daisy.” 


START THE DAY RIGHT 


35 


Here is a hard and fast rule you should 
immediately adopt: EAT ONLY WHEN 
HUNGRY! This rule will give you Nature’s 
own decision regarding the much discussed 
question, “breakfast or no breakfast.” 


And Don't 
Eat Too 
Much 


4 


Consider 
The Mule 


Indeed , Yes! 
But Have 
They- 


Common Sense and the 
Art of Eating 

The man who wrote “Take a tip from the 
tiger / 5 might well have selected a sub-title 
“Take a hunch from the mule . 55 Let us leave 
the subject of exercise for a moment; leave 
the tiger to his half minute stretching 
exercise, and consider the mule; not only 
for his careful selection of food, but for the 
hour he selects to eat it, which is equally 
important. Because it happens to be meal 
time, is no reason why you should eat. Do 
you eat from force of habit, whether hungry 
or not? Do you believe you should eat, if 
at “meal time 55 you found yourself suffering 
from the slightest form of abdominal pains? 
A mule cannot be coaxed to touch his feed 
when there is the faintest symptom of colic, 
nor for twelve hours after the symptoms 
have disappeared. Certainly human beings 
should have as much sense as a mule! 

Nature has provided us all with a series of 
36 


THE ART OF EATING 


37 


signals, and it will profit you to obey them. 
About ninety per cent of the abdominal pains 
are nothing more or less than signals, warning 
us that we have either eaten too much of the 
right kind of food, or eaten some matter 
entirely unfit for bodily nourishment. While 
this book contains one chapter on foods and 
their values, it might be well (in passing) to 
offer one word in regard to beverages, 
especially those of an alcoholic nature. While 
they may furnish the palate a moment’s 
pleasure, and may not do you any particular 
harm if used in moderation, surely they will 
do no great good, nor do they contain any 
nourishing qualities. 

Napoleon undoubtedly knew this and 
abstained from their use for that very reason, 
and with “no apologies.” His favorite 
drink was lemonade. This may seem strange 
to readers of this present age, especially to 
those who have listened to hearsay and 
believed him a slave to intoxicants and 
sensualities. In this they are in error, and 
his abstinence is an historical fact. And as 
Napoleon made no apologies for his absti¬ 
nence from intoxicants, so you need make 
none for the minutes you spend at daily 
systematic exercise. 


Supposedly 

Obsolete 

Advice 


Napoleon 
And His 
Lemonade 


38 


HEALTH IS WEALTH 


Nature's 

Signals 


Water 

For 

Breakfast 


Hunger is Nature’s signal, given only when 
food is needed; therefore, normal hunger calls 
for food. In the absence of hunger, as a 
general rule, the body needs no food. 
However, there are cases of extreme nervous¬ 
ness when hunger fails to register and 
nourishment should be taken. 

Your body, if in a healthy state, is so con¬ 
stituted that even when hungry you will 
be able to go from two to five days without 
food, if not engaged in hard, manual labor. 

The abnormal craving or gnawing that is 
despotic, is not hunger, but is an irritation 
or indigestion; and instead of trying to 
satisfy it with food, water should be drunk 
freely (cold or hot—preferably hot) when¬ 
ever such stomach disorders are apparent. 

Eating breakfast when not normally hun¬ 
gry is an age old habit which can and should 
be literally drowned” by the free drinking 
of water. It may take weeks and even 
months to conquer the old habit, but it can 
be overcome and it is well worth one’s time 
and trouble. 

When you consider what constitutes the 
breakfast of the average city dweller—a cup 
of coffee, some pastry, and perhaps a bit of 
grapefruit—one wonders why he bothers 


THE ART OF EATING 


39 


about it at all. There is a bit of respect due 
the grapefruit from the healthy man’s point 
of view, but the other two are quite un¬ 
necessary in the building or toning of bodily 
tissues. 

There is another rule regarding the KIND 
of food to eat when you get the normal 
hunger signal. Eat only nourishing foods. 
The wonderful chemistry of digestion and 
assimilation causes the food you eat to 
become a part of your body within a few 
hours after eating. Therefore, any food 
entering the stomach containing one part 
nourishment and nine parts waste, places 
an unnecessary tax upon the gastric juices 
and the whole digestive organism, usually 
resulting in indigestion and chronic dys¬ 
pepsia. 

The mental state at meal time is far from 
being the least important. One should be 
mentally and emotionally tranquil at meal 
time. Any mental disturbance, especially 
anger, always upsets (and in most instances 
totally stops) the digestive process. 

If there is fault to be found, or anything 
adverse to happiness that must cross your 
path of tranquility at meal time, the meal 
should be postponed. 


A Rule 
To 

Remember 


Even 
When 
At Home 


40 


HEALTH IS WEALTH 


Fast 

For 

Breakfast 


When A 
Waist 
Line Is 
A Waste 
Line 


If you are not hungry at breakfast time 
you should participate in the carrying out 
of the last syllable of the word and “fast” 
until you are hungry. So important are 
these points, and especially the idea of the 
fast, that their observance is often all that 
is needed to lead one from disease and weak¬ 
ness to health and strength. 

Three meals a day are a general habit, not 
a universal necessity. 

Men who are engaged in hard manual 
labor can eat three good meals daily and have 
normal hunger for them; but those engaged 
only in sedentary occupations cannot eat 
three large meals a day and develop a keen 
appetite for each of them. 

Food that is needed for the nourishing of 
the body will build health and strength; 
whatever is taken in excess of this helps to 
produce disease and debility, increases the 
waistline to dangerous dimensions, slows 
up the blood stream and effects the entire 
muscular system. Once the blood stream is 
slackened, your speed will slacken accord¬ 
ingly. 

Going to your daily duties a trifle gaunt, 
regardless of your vocation, is certainly 
advisable. 


THE ART OF EATING 


41 


Better by far than a breakfast when you 
are not hungry is the pressing of a pair of 
ten pound iron dumbbells six times above 
your head (alternating left and right arm) 
just before you leave the house for your daily 
activities. 



This is especially advisable for those whose 
labors are entirely mental. The lifting of the 
iron weights calls for blood to be rushed 
upwards through the arms, the neck, and 
head. The blood passes through the thyroid 
glands in the throat, and the result is remark- 


42 


HEALTH IS WEALTH 


Bathing 
The Brain 


But You 
Can Tie 
It! 


Golf — 

A Health 
Builder 


able. The brain is bathed, as it were, by 
fresh blood; you sense that tingling feeling as 
the blood courses through the body, and you 
begin your work, not only with renewed 
vigor, but you feel the strength and health 
of the trained athlete—the peppy step of 
Douglas Fairbanks. In short, you feel 
unchained and ready for anything! 

Do not go around with one foot in the 
grave. 

A combination hard to beat is a strong 
mind in a healthy body. 

There are two very pleasant and very 
invigorating “before breakfast” exercises 
worth mentioning at this time—golf and 
tennis. But comparatively few of us in this 
busy, throbbing, industrious country imagine 
we have any time for these games, and unless 
one “hits” the links or the courts sometime 
between four-thirty a.m. and six-thirty a.m., 
I am ready to agree with the multitude. 
The hours mentioned, by the way, happen to 
be the finest in the day for these excellent 
health-giving games. 

Golf is indeed a great health builder, and 
has undoubtedly done more for the health 
of our nation—that is, to those who are 
classed as middle aged—than any other 


THE ART OF EATING 


43 


sport. It is extremely unfortunate that it 
has been too much limited to the well-to-do 
class. 

Playing a few sets of tennis, two or three 
mornings a week, is one of the most pleasant 
methods known to reduce the waist line and 
to build up one’s general health. Then, if 
you are hungry, you should eat a light break¬ 
fast of healthful, nourishing food. For 
instance, if gaining weight is desired, one 
egg, poached or soft boiled; a slice of buttered 
toast; glass of good milk; an orange; some 
berries or fruit juices. To lose weight—eat 
the orange, and drown the desire for the 
rest by drinking two glasses of cool, sparkling 
water. 

To eat only when hungry is a profitable 
rule to follow, but few of us eat enough 
oranges or drink enough water, day or night. 

Oranges, so easily digested a baby can eat 
them, are healthful to the blood and all 
organs of the body. 

Water is cleansing internally as well as 
externally, and the cleansing and flushing of 
the intestines is necessary to keep them 
active and healthful. Drink plenty of waterl 


Tennis 


To Lose 
Weight 


5 


Buy 

Clean 

Food 


Choice of Foods and Their 
Relation to Health 

What you eat is much more vital to your 
health than where you eat. 

The state health boards have accom¬ 
plished many remarkable changes in better¬ 
ing the conditions regarding handling of 
foods. 

Grocery stores of nowadays, well kept and 
clean, with each kind of food in its own glass 
covered container, bread in waxed wrappers, 
perishable products in iced cases, offer a 
fitting contrast to the old order of things 
when the storekeeper’s cat slept on the top 
of the open oatmeal sack and the mice used 
the cheese for light lunches and a parking 
place. 

Much, indeed, has been accomplished, and 
the health boards are to be commended. 
While modern mechanical devices and pro¬ 
cesses involved in the preparation of our 
foods serve to speed up production, they 
44 


CHOICE OF FOODS 


45 


also lower the quality. For example, the 
bolting and bleaching of our whole wheat 
removes the bran, (the middlings) the most 
nutritious part of our “staff of life.” 

Lack of a general yet simple education 
regarding the choice of foods, has done much 



toward lowering the vitality and the stamina 
of the nation’s man-power. 

So, with the present condition of state- 
imposed observance of cleanliness, the ques¬ 
tion of food, so necessary to the building of 
health and strength, lies not so much in 
where you eat as in what you eat. 


46 


HEALTH IS WEALTH 


But 
That's 
Not What 
Makes 
'Em Wild 


Instinct 

Your 

Guide 


The greatest secret of good health lies in 
proper selection of nourishing foods. 

Wild animals select their foods solely by 
instinct. Their food is furnished by Nature 
and their eating is controlled by natural 
hunger. Small wonder that they always 
enjoy their food. No food is beneficial that 
is not enjoyable. 

Their foods are simple, plain, and in their 
natural state, which is the fundamental 
requirement for healthy digestion. 

Of course, cooked or uncooked foods that 
are distasteful to you will do you more harm 
than good. For example, buttermilk may 
do that individual who likes it, worlds of good; 
but to one whose palate rejects it, Tis 
folly to believe it helpful. Instinct should 
be your guide, for instinct belongs among the 
simplicities of life. 

There may be two combinations of food 
you would be interested in—a combination 
of food, or diet, to lose weight, and a diet to 
gain weight. A diet that would be fitting to 
those who “eat only when hungry” would 
almost suggest itself. 

A diet might be suggested for the trained 
athlete, such as fruits, nuts, vegetables, whole 
wheat bread, etc., which might be ideal; but 


CHOICE OF FOODS 


47 


since relatively few people can be properly 
nourished on a limited diet, it could not be 
universally recommended. 

Proper diet, therefore, depends largely 
upon the requirements of each individual. 

A great scientist surely said “a mouthful” 
when he said, “Tell me what you eat, and I 
will tell you what you are.” 

The average eating places, such as the 
quick lunch counters, are but a few jumps 
ahead of the dinner pail idea—the latter is 
the hand-maiden to indigestion and many 
kindred ailments. The dinner pail contains 
white bread sandwiches, canned meats, 
doughnuts, cakes and other mixtures, (mix¬ 
ture is the right •word) which neither nourish 
the body nor allow it to administer to the 
mind. 

Make up your mind to give the human 
engine the best fuel obtainable, for certainly 
you would not think of using inferior gasoline 
in a good car. You may buy a new car, but 
you will never buy a new stomach. 

Select only natural foods, as near as 
possible, and avoid too great a variety at 
one meal. 

Simplicity also rules in the choice of foods, 
and perhaps more especially in the choice of 
drinks. 


Quick 
Lunches 
Are Slow 
Death 


Eat 

The 

Best 


48 


HEALTH IS WEALTH 


A Drink 
With 

A “Kick” 


Choose 

Food 

Thought¬ 

fully 


Looking both ways from the Volstead act 
with the vision of a total abstainer, the 
author might not permit much space to be 
devoted to the much touted “drinks with 
a kick.” But as one advocating health, 
neither for nor against prohibition, this can 
be said in the choice of drinks: that in every 
glass of pure milk there is a real, live, regular 
kick, put there by Nature. Not the “kick” 
that gives you a coated tongue and a bad 
headache, but the kick that makes you strong 
and vigorous; that enables you to put pep 
and energy into every step throughout your 
daily tasks, even in hot weather seasons, 
though milk is a producer of much bodily 
heat. 

As milk has been analyzed and proven a 
substantial food drink in forceful contrast to 
the thousand and three varieties of beverages, 
so shall you chose your food—with analytical 
thought. Too great a variety and too poor a 
selection of food is responsible for many of 
man’s physical ills. 

A large proportion of the cases of heart 
disease can be traced to mouth infection and 
a much abused stomach. 

It is commonly observed that animals know 
how to feed themselves without the guidance 


CHOICE OF FOODS 


49 


of man, and it is interesting to note how 
closely each distinct family of animals follows 
the dietary of its class. 

For example:—the horse, the Shetlands, 
zebras, and the donkey, as well as cattle, all 
adhere to the established diet which their 
ancestors have followed for remote ages. 
All are grass and grain eaters. 

Members of the cat family—lions, tigers, 
lynx, panthers, house cats—all are killers and 
meat eaters. 

The chimpanzee, the gorilla and monkeys 
are just as consistently fruit and nut eaters; 
with a few eggs thrown in for vitamines, and 
roots and leaves for roughage. 

Man alone, of all living creatures, has 
rebelled against the great biologic laws of his 
species and has undertaken to exploit the 
bills o’fare of the entire animal world. 

For hundreds of years the human race has 
blundered on in its eating practices, acquiring 
new tastes and appetites from time to time, 
as influenced by accident or emergency. 
Thus cravings have been created for things 
wholly unnutritious and even positively 
poisonous. 

In the last half century much earnest 
search has been started on the subject of 


Horses 


Cats 


Monkeys 


Men — 
Evolution? 
No, 

Revolution! 


50 


HEALTH IS WEALTH 


Horse 

Sense 


Whole 

Wheat 


About All 
Thafs Left 
Is The 
Price 


human feeding, and many startling dis¬ 
coveries have been made. 

Among them was the discovery by Award, 
that a horse knows more about diet than a 
college professor—at least about horse diet. 
There are men, however, who do know the 
truth about foods and food values, who are 
entirely too conservative to impart this 
knowledge to their fellow men; and it is 
very unfortunate, for humanity’s sake, that 
they deem it unethical to do so. 

The very foundation in the building of 
man’s health, whether he be prince or pauper, 
is wheat—the whole grain of wheat. Un¬ 
fortunately, this particular product is hard 
to find in prepared form. 

As before stated, the roller processing of 
modern milling machinery removes not only 
the outside of the grain, but other vital 
elements of nutrition, so when the finished 
white flour is put on the market about 
eighty-five per cent of our “staff of life” is 
missing! And we wonder why we are afflicted 
with “malnutrition” and “mineral salts 
starvation.” 

The whole grain of wheat, if ground prop¬ 
erly, serves a twofold purpose. First, its 
excellent nutritious value lies in the fact that 


CHOICE OF FOODS 


51 


it contains more of the elements than any 
one food known. Second, if eaten like many 
other foods, in a coarse form, it tends to 
massage and scrape the intestines, preventing 
stagnation and giving relief from constipa¬ 
tion. If taken in conjunction with proper 
exercise and healthful outdoor activities, it 
often actually and definitely cures con¬ 
stipation. 

Rice is another food rich in mineral salts, 
in their natural or organic form. In polish¬ 
ing this food white for the market, the outer 
coating, as with wheat, is removed and the 
salts lost. 

Other foods which contain a high percent¬ 
age of minerals necessary for the building of 
perfect health and stamina, are: milk, oat¬ 
meal, asparagus, cabbage, turnips, carrots, 
beets, radishes, tomatoes, peas, beans, the 
various kinds of nuts, berries, grapes, cherries, 
apples, peaches, plums, oranges, lemons, 
grapefruit, dates, figs, raisins and prunes. 

If a certain amount of any one or more of 
these foods is included in your food selection, 
they will supply the body with the minerals 
so essential to building health and strength. 
The amount should be determined or gauged 
by the appetite for the particular food. 


Relief 

From 

Constipa 

tion 


Good 

Foods 


52 


HEALTH IS WEALTH 


Refined 
Foods? 
My Idea 
Of A 
Joke 


Don't 

Over-Eat 


Into these foods Nature has placed the 
elements which produce bone, muscle, good 
eyesight, good hair, good teeth, and good 
blood; and when these elements are elimi¬ 
nated through refining before they reach the 
consumer, it means just this—“the slaughter 
of the innocents.” It is not by any means 
the poorest class of society which suffers in 
this way, but the so-called “better class” 
as well. 

In no event should food be consumed with¬ 
out daily exercise. Some sort of exercise 
before meals, and walking, the finest exercise, 
for after meals. The common complaint— 
too great a waist measure— is caused by over¬ 
eating and a lack of exercise. 

Cattle are fattened for slaughter by being 
overfed and not allowed to exercise. Many 
men and women prepare themselves for 
slaughter simply by adopting the stall-fed 
life. 

Do not over-eat. Take plenty of healthful 
exercise—outdoors if possible. If the food 
you do eat is properly masticated and pre¬ 
pared by the mixing of saliva with it before 
swallowing, there is little or no danger of 
eating too much, as hunger is satisfied with 
less food when properly chewed than when 


CHOICE OF FOODS 


53 


it is bolted and washed down without proper 
mouth preparation. 

One is more inclined to over-eat when a 
meal consists largely of meat. Meat is not 
half as essential as our ancestors were wont 
to believe. 

If there is a desire for meat, it should 
flavor, but not dominate the meal. There is 
very little to be said about the strength 
building power of meat when so much can 
be written in one line: The strongest 
animal on earth is not a meat eater—the 
elephant! 

The horse, a natural vegetarian and grain 
eater, can run down a lion on a mile and a 
half straightaway, and the horse that proved 
this carried the weight of Theodore Roosevelt 
on his back. 

Such is the superiority of wheat over meat 
as a builder of both strength and endurance, 
yet, strange as it may seem, there are but 
few ways to get whole wheat in a prepared 
form. It can be had at fancy groceries; in 
whole wheat bread; in shredded wheat; and 
in one or two other package forms. The only 
sure way is to get select wheat direct from 
the farms or mills and grind for private use, 
baked or unbaked. 


Eat 

Less 

Meat 


More 
About 
The Horse 


Wheat 

Versus 

Meat 


54 


HEALTH IS WEALTH 


False 

Economy 


The Car 
Cost Them 
Something 


If this book served no purpose other than 
to impress upon its readers the vital import¬ 
ance of choosing the correct food, then the 
time taken to write it will be considered well 
spent; for knowledge of food and its relation 
to the nation’s health is indeed the crying 
need of the age. 

A by-product of this lack of knowledge is 
the wrong idea of economy, practiced among 
so many of the so-called poorer classes, who 
purchase inferior foods, thinking they are 
cheap—from imitation butter to skimmed 
milk; from salt pork to pastries—and yet 
think nothing of paying a dollar, yes, five 
dollars, for a bottle of patent medicine, the 
composition of which they know absolutely 
nothing and which in one case was proven 
(and stopped by our government research) 
to have cost exactly seventeen cents per 
bottle to manufacture, including bottling 
and labeling. 

Not only do they throw away the money 
which would have purchased food, but risk 
their lives on concoctions worse than nothing. 

Men who are careful as to the grade of oil 
or gasoline they put into their cars, seem 
wholly indifferent about what they put into 
their stomachs. 


CHOICE OF FOODS 


55 


Women who would not dare to tinker with 
a sewing maching or a cheap clock, do not 
hesitate to try to “doctor” the delicate 
mechanism of their own bodies or of their 
children. Mixtures of mysterious character 
and unknown effect are freely swallowed. 
Even preparations whose very labels (to com¬ 
ply with the law) proclaim the presence of 
poison, are taken without question. 

No sane person would try to keep his heart 
going by means of a drug, knowing that the 
heart must travel on its own power as Nature 
intended. Yet when the kidneys, the liver, 
the bowels, and other organs fail to function 
except under whip and spur, thousands are 
unalarmed. They believe it perfectly natural 
that they should be toned up with fraudulent 
stimulants. They think not of the dangerous 
daily increase the body will demand—in 
either quantity or quality of such stimulants 
—when kept under high tension by narcotics 
and drugs. Finally “habit” steals into their 
twitching nerve centers, and another pitiful 
recruit is added to the ever increasing number 
of addicts. They think last of a physical 
training, corrective diet, or a short fast. 

It cannot be repeated too often—Health 
is not sold over patent medicine counters, or 


Don't 
Tinker 
With Your 
Body 


Stimulants 

Form 

Habit 


56 


HEALTH IS WEALTH 


Health 
Has No 
Substitute 


Rare 

Wisdom 


through the mails. Health may be sown, 
cultivated and reaped. No drug will take 
the place of pure food, pure air, and pure 
cool water. There are no substitutes for 
good habits, proper exercise, restful sleep and 
good food. 

Let the words “GOOD FOOD” be said 
with great emphasis. While the proverbial 
“half a loaf may be better than no bread,” 
no bread is better than half a loaf of some¬ 
thing unfit for food. 

We may profit by heeding the words of 
William Muldoon, the greatest trainer of 
men in modern times: “Men consume too 
much food and too little pure air, too much 
medicine and too little exercise.” 

One of the reasons why Muldoon gained 
such heights as a trainer is that he taught 
men obedience. If they could not be obedi¬ 
ent to themselves, they were taught obedi¬ 
ence under his stewardship. 

It is a privilege to write of Muldoon. 
Indeed, no book on health building would be 
complete without his acquaintanceship. It 
must be remembered that when Muldoon 
was in his prime, people spoke not in terms 
of calories, carbohydrates, and proteins. 
They ate coarse foods, much like Nature pro- 


CHOICE OF FOODS 


57 


vided it, and they thrived; and Muldoon is 
a product of the old school. 

The late John L. Sullivan, who never knew 
defeat while training under the severe orders 
of his master teacher, was a striking example 
of Muldoon’s efficiency. Obedience is Mul¬ 
doon’s law. Obedience to Nature is the truest 
secret of health, regardless of your occupa¬ 
tion. Don’t think you can hoodwink Nature. 
Don’t think that physical training ever put a 
fighter out of the running. Only when you 
permit your body to bully your mind does 
your physical fitness begin to wane; only 
when a fighter decides there is no such word 
as obedience do the betting odds change 
against him. 

In profound respect, Sullivan’s first defeat 
is recalled at the hands of James J. Cor¬ 
bett, whose weight was thirty pounds less, 
but whose body was trained to obedience 
and was the willing and ready servant of 
his mind. 

A man may be a giant in creative intellect; 
a master mind in handling financial affairs; 
yet he may have a body that is his master in 
its craving for strange dishes, strange drinks, 
and sexual excesses; even refusing him hours 
of sleep. 


The 
Secret 
Of Health 


Corbett 
Knew The 
Secret 


58 


HEALTH IS WEALTH 


Master 
Or Slave? 


“Watch 
Your 
Weight!” 
Yes , And 
Do Some¬ 
thing About 
It! 


The man who will not force his body to 
acquire good habits through the law of 
obedience, will in time reach a point where 
his physical structure will go down and drag 
the mind with it. The body may demand a 
hundred non-essentials; from cigarets to 
cocaine; from lobster a la Newberg to lozen¬ 
ges. The mind must be the master—not the 
slave. Your health will depend upon your 
power of resistance. 

If you would reduce your weight or your 
waist line, then obedience must be the law. 
Gluttony must cease to rule. 

Fat producing foods must be substituted 
by vegetables and acid foods and moderation 
in your drinks. No one need to starve, or 
enter upon any extensive fast period, to make 
any desired weight. 

After a period of physical and mental train¬ 
ing, you can have your body in such a state 
of physical fitness that ten pounds can be 
gained or lost almost at will. You can 
neither be over weight nor under weight and 
be physically fit. The happy medium is 
obtained only by a well balanced diet. 

Many tables of “your correct weight,” 
relative to your height, age, etc., are put out 
by prepared food (?) manufacturers, but they 


CHOICE OF FOODS 


59 


tell you “disconsolate nothings.’* What 
physical efficiency calls for is a well rounded 
clean-cut figure, with storage batteries full of 
live, pulsating, American energy. 

In any crowd of people you can pick out 
those whose food is balanced. A balanced 



diet is one selected to keep the body in the 
pink of condition at all times, regardless of 
climate or seasons. 

During the summer months, when vitality 
is lower than usual, a glass of cold rich milk, 
internationally know as the perfect food, is 



60 


HEALTH IS WEALTH 


For 

Gaining 

Weight 


Dairy 

Products 

Produce 

Fat 


one of the greatest factors in tissue and energy 
conservation. 

Persons desirous of gaining weight should 
employ the following simple method: 

One quart of whole milk, daily. Either 
mix with whole wheat bread, or shredded 
wheat, or drink slowly. Drink slowly one 
glass before retiring. One pint of cream once 
a week (to quicken results) is made most 
palatable by mixing with a bowl of whole 
wheat bread, and this is especially true if there 
is a distinct feeling of hunger. 

The brisk walk mentioned in the foregoing 
chapter never fails to create a natural hunger, 
and the greater the distance, the keener the 
appetite. 

Tissue and fat producing elements are 
found in pure dairy products, sweets, and 
starches. It cannot be repeated too often— 
“no food should be eaten without the hunger 
signal.” Neither should foods containing 
these nutriments be eaten by those unable 
to digest them. The fact that your system 
rejects such foods is ample proof of their 
harmfulness, at least until the digestive 
organs are sufficiently strengthened. 

Full details regarding this is given in 
another chapter and exercises set out for 
building a muscular corset. 


CHOICE OF FOODS 


61 


In gaining weight, coffee drinking should 
be completely abolished. Under conditions 
of mental strain, coffee can be recommended 
as a temporary stimulant. In numerous 
cases, constipation and insomnia can be 
directly attributed to excessive coffee drink¬ 
ing. Coffee contains no nutritive substances, 
but does contain “caffeine,” which is a cere¬ 
bral stimulant. A cerebral stimulant is a 
drug which excites the motor centers of 
psychologic activity. It is a drug which is 
often referred to as a nerve poison, identical 
with uric acid. Coffee also contains tannin, 
an astringent of oak bark, which, unlike 
alchohol, stupifies and invites sleep. Caffeine 
has the opposite effect. 

It is common knowledge that men who 
have work of intense concentration during 
night hours, drink heavily of coffee to keep 
them awake or “pepped up.” Men employed 
on morning newspapers, many authors who 
do most of their work in the “wee small 
hours,” and others in similar occupations, 
drink too much coffee. 

If you must drink coffee or tea—let it be 
most sparingly. 

In the building of superb health, whether 
you are striving to gain or to lose weight, 


Coffee 
Not A 
Food 


But A 
Stimulant 


62 


HEALTH IS WEALTH 


Green 

Foods 


Except 

In 

A Jug 


there are certain salad foods belonging in the 
well-balanced diet, which everyone should 
eat. How they are prepared as to dressing, 
etc., is of minor importance and can be left 
to one’s own taste. They are the fresh green 
foods—from asparagus to applesauce, from 
celery to cauliflower, from lentils to lettuce 
leaves, from cabbages to cucumbers, from 
watercress to watermelon, tomatoes, brussels 
sprouts, etc. 

Nature has provided so many foods con¬ 
taining the minerals we need (from raisins to 
rhubarb) for keeping us one hundred per 
cent alive, that we have no excuse or reason 
for being found in the haunts of the drug 
hound, searching for life or laxatives. 

Like the salad foods, certain foods are 
necessary to all humankind—especially 
those who are “always cold”—to create and 
maintain perfect bodily temperature. Two 
simple solid foods that are outstanding in fuel 
value are corn and eggs. Corn in any form, 
from stewed corn to corn bread. Eggs, from 
the standpoint of nutrition, are at their best 
when served soft boiled, poached, beaten 
raw with a glass of high standard malted 
milk, or taken in a glass of grape or loganberry 
juice. 


CHOICE OF FOODS 


63 


These last foods mentioned—with the milk, 
cream, whole wheat bread, good butter and 
potatoes—will build weight on any individual 
who will cooperate with Nature and think 
happy thoughts. Shun the company of 
chronic grouches and scandal mongers. Get 
out into the open places and laugh at least 
once each day. The greatest aid to digestion 
in the whole category of science is clean, 
whole-hearted laughter. 

The diet to be followed in losing weight is 
very simple indeed. The most essential 
thing, however, is obedience and determina¬ 
tion. There is little to say on the food ques¬ 
tion after you omit the starches and sweets 
from your diet. 

Avoid candy and syrups. Eat sparingly of 
all foods containing starch; gradually elim¬ 
inating potatoes from the diet entirely. Eat 
fresh green vegetables that grow above 
ground. Eat sparingly of foods containing 
animal fat, and even sparingly of lean meats. 

The real cure for obesity is found in the 
next chapter, “The Man Who Walked and 
What Happened to Him.” 

There are, however, many fine foods you 
may eat and yet not feel like you were being 
mistreated by omitting the powerful fat 


Think 

Happy 

Thoughts 


Simple 


Advance 
Notice 
For Fat 
Men 


64 


HEALTH IS WEALTH 


More 

About 

Food 


Eat Any 
Of Them 
But Not 
All! 


producing foods from your diet. Selections 
may be made from the following foods: 
acid fruit, such as grapefruit sweetened 
with honey instead of sugar; fruit juices; 
stewed apples; red raspberries; stewed prunes; 
bananas; cranberries; peaches; cabbage; car¬ 
rots; oranges; apricots; cherries; green 
peas; green beans; bran or graham muffins; 
eggs; chicken and wild game. Any one of 
these should be used in somewhat restricted 
quantities, this left to your own judgment. 
But keep in mind the fact that Nature never 
intended the delicate human organism to 
operate or function properly on a hundred 
per cent overload. 


8 


The Man Who Walked 
and What Happened 
to Him 

You may not realize that the development 
of that set of muscles encircling the torso, 
especially in the abdominal region, are of the 
utmost importance in the building of health 
and strength. Firm and vigorous abdominal 
walls are the first essentials in physical 
fitness. 

The development of these muscles has a 
direct bearing on the healthy functioning 
of the breathing and digestive organs, and 
any increase in the added vigor of these 
muscles means an increase in the general 
vitality of the body. 

The neglect of these muscles, through 
certain modes of living and ill treatment by 
artificial irritation of drugs, allows them to 
grow weak from inactivity. When this 
condition continues, they become flabby and 
soft, and fat soon takes possession of the 
65 


Develop 

The 

Abdominal 

Muscles 


66 


HEALTH IS WEALTH 


Remove 

The 

Cause 


Hot 

Baths 


Never 
Mind — 
Bas-relief 
Is The 
Word 


once graceful waistline. This condition bids 
welcome to numerous ills and many dangers 
—from biliousness to constipation; from 
heart palpitation to rupture. However, 
in the beginning of any cure the first logical 
thing to do is to remove the cause. 

There are two requisites in the campaign 
for fewer pounds. First, as before stated, 
the elimination of fat building foods. Second, 
some form of forced perspiration, either by 
natural means or by artificial. 

The most natural form—and therefore 
the best form—is daily, vigorous exercise. 
The Turkish bath is the one best bet of the 
artificial methods, but should not be used 
without the natural means. Hot baths, 
used alone as a reducer, will melt your 
strength away as well as your flesh, and in the 
absence of tensing or gripping exercise, will 
leave your flesh with a sagging appearance, 
instead of being firm and solid. The cheeks, 
especially just below the eyes, take on a 
sack-like appearance. The throat and chin, 
which through lack of exercise have shown 
a desire to multiply, will resemble that of a 
turkey gobbler. The effect upon the waist¬ 
line is utterly indescribable. (Please pass 
the dictionary!) 


THE MAN WHO WALKED 67 


Hot baths, nevertheless, if taken in con¬ 
junction with the exercises explained in this 
chapter, will bring about some startling and 
gratifying results. The hot bath should be 
followed by a wool blanket “roll up,” and 
fifteen to thirty minutes to perspire. If 



perspiration has not stopped after thirty 
minutes, and you wish to “take the air,” 
then take a cool shower or sponge bath. 
This not only closes the pores, but serves to 
change the tissues from flabbiness to firm¬ 
ness. This should be followed with a brisk 
walk along some quiet street or bridle path. 


Two of 
Prof . 

Trainzerri s 
Pupils 
Looking F of 
Normalcy . 
Very 

Touching! 



68 


HEALTH IS WEALTH 


Walk 

Objectively 


Make 

Your 

Weight 


Keep 

Training 


Always walk briskly. Consider the fire 
engines—their speed is the same answering 
a false alarm as it is going to a real con¬ 
flagration. Always keep the back of the 
neck firmly against the collar. 

Have a definite destination, and arrive 
at your destination. This may be applied to 
your weight as well as to a landmark. 

Set your mark at one hundred and sixty- 
five pounds, one hundred seventy-five 
pounds, or whatever weight you wish to 
make, and you will make it. 

The exercises described in this chapter 
should be followed, and followed religiously. 
The trouble with the great percentage of 
men who start the physical training idea is 
that they keep it up for about three weeks; 
seldom longer. Then they gradually drift 
away from the exercises, finally forgetting 
about it entirely until some sort of pain or 
weakness gently reminds them of their need 
of it. Then they alibi themselves with that 
old “broken down prize fighter” excuse, 
pointing out some fistic prodigy who was 
once a fighting machine, and say—“Look at 
him to-day!” Gentlemen! That is no alibi. 

Ten minutes systematic exercise and vitalic 
cool water bathing daily—never STOPPING 


THE MAN WHO WALKED 69 


—is not to be compared with the three or 
four weeks of hard preparatory training and 
roadwork of a prize fighter, and the imme¬ 
diate discontinuance of such training, which 
usually occurs directly after the fight. 

You should no sooner think of giving up 
light training than you would consider 
discontinuing the use of the tooth brush. 

Walking is the simplest exercise to reduce 
your waistline and your weight. The prize 
fighter uses road work to get his weight 
down because it brings results, as enjoyable 
as it is simple, and because it is the one 
sure way to reduce. Carrying small weights 
in each hand will further promote perspira¬ 
tion, and superfluous flesh will disappear 
as if by magic. The walking habit may be 
acquired in a very pleasant manner, regard¬ 
less of where you live, by making out a 
certain route and going over it regularly, 
whether you make the trip seven times a 
week or two or three times a week. 

Ten city blocks usually constitute a mile. 
If you will walk to and from the corner drug 
store but five blocks away, each morning, 
you can be sure that with each mile you 
cover on foot you are nearer your great 
goal; another mile gained on the highway to 


Simplest 
And Best 


And Is 
Usually 
Made In 
A Taxi 


70 


HEALTH IS WEALTH 


If You 
Can't, 
Something 
Is Wrong 


And Such 
As They 
Are Not 
In Other 
Cases 


That's 
Why He 
Was 103 


health. You will be headed straight toward 
a smaller and more muscular waistline. 
Try the one mile course, at least for a week, 
each day. You can do a mile in fifteen 
minutes with ease, and you will learn to 
enjoy it; especially if you will walk in the 
early morning hours. The dividends you 
will receive in health, and the bully feel¬ 
ing you will experience, will be ample 
proof of the solidity of these small in¬ 
vestments. 

If we would have health, Nature must 
get in her work. Nature intended we should 
walk, and wisely provided us with legs—such 
as they are in some cases—and we should 
make use of them. Who can help being 
thrilled by those challenging lines in Shakes¬ 
peare’s immortal masterpiece, The Merchant 
of Venice —“Why should a man whose 
blood is warm within, sit like his grandsire, 
cut in alabaster?” 

Gaar Williams, of the Chicago Tribune 
and late of The Indianapolis News , struck 
the keynote of the modern viewpoint 
brought on by the world’s wonderful motor 
cars, when he presented the cartoon “MAN— 
103 YEARS OLD, WALKS ONE MILE! 
MERCY, HOW OLD FASHIONED!” 


THE MAN WHO WALKED 71 


As sleep to the weary is often termed 
4 ‘the great restorer,” so walking, to the 
corpulent, is the great reducer. 

There are many other exercises one may 
use to reduce the waistline and change the 



flabby tissues of the torso into a veritable 
corset of muscle. But the simplest, and the 
one least liable to be discontinued when 
once begun, is the “sit up” exercise which 
Eugene Sandow used daily, not only in 










72 


HEALTH IS WEALTH 


Exercise 

For 

Building 

Muscular 

Corset 


Another 

Exercise 


attaining, but used continually to retain, 
his magnificent physique. This exercise, 
like all others used in the building of the 
muscular corset, should be taken imme¬ 
diately before retiring. 

Starting with back to the floor, stretch 
full length, (arms extended) toes pointed on 
line with body. Rise to sitting position— 
continuing forward with upper body until 
fingers touch the toes. Return to first 
position and repeat five times. 

Repeat this exercise daily, increasing the 
number of times according to your strength, 
and until there is a distinct feeling of fatigue. 

If, in taking this exercise, you experience 
trouble in keeping the heels on the floor, 
place a bar-bell over your ankles or place 
toes under some article of furniture. As 
strength increases, following several weeks’ 
training, try the above exercise while holding 
a book or a pair of five pound dumbbells 
gripped in each hand; being careful, however, 
regarding added weight that there be no 
feeling or chance of strain. 

Alternating with this exercise, assume 
position first described—stretching full length 
upon the floor, arms and toes extended. 
Raise feet and legs upward (keeping knees 


THE MAN WHO WALKED 73 


rigid) to right angles with upper body. 
Return to original position and repeat five 
times, or more, daily. 

Again assuming position first described, 
with fingers interlocked at back of the neck, 
roll (on hips only) and touch with right toe 
a point as far to the left of body as it is 
possible to reach. Return and roll in 
opposite direction, touching a point far to 
the right with the left toe. Keep both 
shoulders as close to the floor as possible, 
thus giving the side muscles of the torso the 
benefit of a twisting and stretching move¬ 
ment. 

By following these exercises daily there will 
be no need for abdominal belts and other 
unnatural, makeshift contraptions, and but 
little need for any other exercise to build a 
strong and powerful waistline, and, inci¬ 
dentally, a strong back. 

Perform any or all of these exercises before 
a large mirror, and an added interest will be 
found in continuing them. They may even 
cause you to laugh, ever remembering that 
whole-hearted laughter (regardless of what 
prompts it) is a capital relief for any mental 
depression, and is one of the most wonderful 
exercises known for stomach and liver action. 


And Still 
Another — 
All 

Guaranteed! 


Other 

People 

Would 


74 


HEALTH IS WEALTH 


None Of 
These 
Exercises 
Will Help 
Unless You 
Do Them 


Sounds 

Plausible 


Its effect upon the digestive organs is nothing 
short of miraculous. 

As you arise to your feet, your body erect, 
bend forward at waist, bending left knee 
slightly, and touch right foot with left 
finger tips—keeping your right hand (ex¬ 
tended arms length) straight upward. 

Reverse position, (of hands only) bending 
right knee slightly, touching left foot with 
right finger tips (keeping body bent forward, 
unchanged). Repeat until twenty hands 
have touched twenty feet. This is one of 
the finest “keep in condition” exercises ever 
performed, and is the one which should have 
been given for years past in place of that 
age-old, hackneyed “stunt” of bending 
forward and touching the floor with both 
hands while the knees are held rigid. The 
knees were originally intended to bend, and 
while it is easy enough to keep them rigid and 
touch the floor, it is not only a most unnatural 
way, but the thought of it is positively 
absurd. The only thing it ever did for man¬ 
kind was to leave most of those who believed 
in it with a knotted bunch of strained and 
bursted varicose veins on the upper calf, 
back of the knee joint. 

The foregoing exercises are best taken 


THE MAN WHO WALKED 75 


immediately before retiring, and for two 
reasons; first: You will then not “alibi” 
with, “I haven’t time”—for if one would 
lengthen his days, he must steal a few minutes 
from the nights. Second: You may exercise 
until you feel thoroughly fatigued, and 
having the hours of sleep before you, they 
will not only be doubly beneficial, but you 
will enjoy a night’s rest such as you have not 
experienced since childhood. 

One more exercise especially recommended 
to produce sound and restful sleep, and 
incidentally add strength to the heart: 

Stand with body erect, the fingers of both 
hands interlaced at back of the neck. Take 
one upright, regular step—your feet about 
eighteen inches apart, forward and aft— 
then bending with both knees, spring up¬ 
ward, clearing the floor by at least five inches, 
reversing position of feet while in mid air. 
Repeat this exercise at least ten times. It 
stimulates the heart action and general 
circulation from your hair to your heels, 
and this, in turn, insures perfect sleep. 

Many more exercises might be described 
for the development of the various sets of 
muscles. Development of the thighs may 
be acquired by standing with feet close 


Don't 

Alibi 

Yourself 


Exercise 

For 

Inducing 

Sleep 


76 


HEALTH IS WEALTH 


Thigh 
Muscles — 
How To 
Develop 


Ten 

Minutes 

Of 

Exercise 


together, rising on toes, point the knees 
forward and take a squatting position. 
Repeating ten times each night will develop 
the front, or top, of the thighs. 

The outside of the thighs may be developed 
by rising on toes, with heels together, toes 
turned outward. Spread knees far apart in 
assuming the squatting position. Repeat 
this ten times daily. Again, instead of 
rising on the toes (keeping heels to the floor) 
the same squatting exercise will develop the 
inside and back of the thighs, and this 
exercise in conjunction with a corrective diet 
will remove any trace of constipation one 
may have. It is well to take this exercise, 
even in the absence of constipation, for its 
health-giving stimulus to the alimentary 
canal, and to the entire intestinal region, is 
very great. 

Follow these exercises and the vitalic bath 
habit, and you will find that sufficient muscu¬ 
lar development will take care of itself. 

But TAKE the exercises! Do not neg¬ 
lect them! Let me repeat—there is no 
possible way of spending ten minutes of your 
twenty-four hours that will pay you such 
enormous dividends. There is nothing about 
these exercises or these health rules that is 


TEE MAN WHO WALKED 77 


radical or fanatical. They are conservative 
in the same measure as Nature, herself, is 
conservative. Nowhere are you asked to 
do anything that your own sense of reasoning 
does not tell you is desirable and right. 
Far from being a newly developed panacea 
for every ill, it is but a turning back to the 
ways of Nature, from which the artificial 
and harmful customs and usages of modern 
civilization have drawn us, very far indeed, 
and entirely without reason. You can be an 
ardent devotee to light physical training, 
and be a human dynamo of energy without 
the slightest interruption of your duties at 
home, shop or office. 

When you have incorporated these simple 
rules of health building into your daily 
routine of living—neglecting not the Vitalie 
cool water bath and the sensible selection of 
good food—at the end of the fifth week, 
check up on yourself. You will be so de¬ 
lighted with the resulting improvement 
that you will never give up the idea nor the 
performance thereof. 

The reason for this special set of exercises 
is just this: 

There are so few T forms of manual labor in 
this modern age of labor-saving devices, that 


Or Else 
Your 

Reasoning 
Is Bad 


A Five 
Weeks 
Test 


78 


HEALTH IS WEALTH 


Swimming 


Running — 
Quick , 
Doctorl 
Two Fat 
Men Have 
Fainted 


the muscles of the torso are seldom put into 
play; and to keep one’s self in A-l condition, 
it is very essential that these muscles be 
kept firm instead of allowing them to become 
flabby. 

Next to walking, (to those who can spare 
the time), a half hour’s workout, daily, in a 
good swimming pool, will bring excellent 
results in building the muscular corset. 
Inasmuch as the abdominal muscles work in 
conjunction with the muscles on the top or 
front of the thighs, any movement which 
brings the knees close to the chest will 
develop them, whether taken in a reclining 
position or in walking or swimming. The 
higher one steps in walking, the more work 
falls upon these muscles. A man who has 
a feeble, shuffling walk, is usually weak in the 
abdominal region; while a man with a 
strong, high step, gives these muscles more 
to do and they soon develop and adapt 
themselves accordingly. 

Running might well be recommended as 
an exercise. Every motorist knows that more 
gas is necessary when more speed is required, 
and especially so for hill climbing. The 
average man gets “out of breath” when hill 
climbing, running a straightaway or climbing 


THE MAN WHO WALKED 79 


a flight of stairs, because he takes too little 
oxygen into his lungs when in action. By 
a common sense system of breathing, added 
oxygen may be forced into the lungs in such 
times of need. One has but to try the 
following little experiment—on a flight of 
stairs—to be thoroughly convinced on this 
simple method of breathing. 

Start up a flight of stairs on a run, (not 
fast). At the first step, instead of allowing 
the breath to come natural, take one long, 
quick sniff, then in rapid succession let that 
be followed by two short sniffs, as if in 
countings a long O-N-E and a short Two— 
Three, always breathing in through the 
nostrils, and exhaling through the mouth. 
As you climb the stairs, continue this form of 
intake with the same regularity of normal 
breathing, and you will find upon reaching 
the top that instead of gasping for breath, 
your lungs will be fully supplied with air and 
your breathing but slightly accelerated. 
Try it, and in a short time you will be able 
to climb a flight of stairs without making the 
gurgling, panting, wheezing noises of a 
broken down fire engine. 

In the vernacular of the motorist, with so 
many “free air stations’’ there is no excuse for 
“flat tired” lungs. 


Read 

This! 

It Works 


Or An 

Asthmatic 

Ford 


80 


HEALTH IS WEALTH 


Indoor 

Running 


Sure 
Road 
To Health 


Running, therefore, is recommended for 
the building of abdominal muscles and 
strengthening the heart. If you lack space 
for distance running, try “the indoor running 
steps.” 

Stand erect, your fists clenched. Proceed 
to raise and lower right and left knee toward 
the chest, alternately, as in sprinting. Em¬ 
ploy the system of breathing described in 
this chapter and run the “phantom” race. 

The exercises herein mentioned are simple, 
brief and effective. For proof of their 
effectiveness this book need not bear the 
weight of scientific authority. The full 
chested, gaunt waisted, healthy specimens 
of manhood found in the gymnasiums the 
world over, are shining examples of the 
effectiveness of light training. 

Believe what you will of science, psy¬ 
chology, or applied mental suggestion “day 
by day,” but hear ye: 

Light training, with determination as the 
first and most essential step, is the oldest, 
surest road to health and physical fitness in 
the world to-day, yesterday, or to-morrow! 

So use the characteristic of the true busi¬ 
ness man— Determination —and decide to 
train. 

And then do it! 


t 

Vacations—-Their Relation 
to Health 

When and Where they Pay the 
Greatest Dividends 

The chief value of a vacation, regardless of 
when or where taken, lies in its magic-like 
power to lift one from the constant routine 
of daily duties to that place of relaxation so 
necessary to men whose work is confining. 

Where this chapter leads, one will not 
find the comforts and conveniences of the 
modern home; but it will pilot you along q 0 
Nature’s fair-ways and to her open places, Out-of- 
where man may find a very close substitute Doors 
for Ponce de Leon’s mythical fountain— 

Nature’s own tonic of rejuvenation. 

For physical vigor and mental alertness 
there is nothing to compare with days and 
nights spent in the woods, close to Nature. 

It is not entirely necessary that you go to 
the Adirondacks or to Lake Placid; nor does 


81 


82 


HEALTH IS WEALTH 


Physical 

Inventory 


If Not 
Convenient , 
Do It 
Anyhow 


it matter whether you go to [Ontario or the 
Ozarks; to Michigan or Maine. 

It is, however, as necessary as “inventory” 
that you seek this sort of recreation at least 
once a year, if for no longer than three days 
or a week. Even a short stay will give you a 
chance to “take stock” physically. 

There are hundreds of places in your 
own state, streams and wooded retreats, 
easily reached by motor or trolley, and many 
are within hiking distance. 

Take a camping kit and a small tent; 
your old army blanket, and rod, camera, or 
gun. If just for the week-end—a basket of 
good food, and perhaps a congenial com¬ 
panion, and go out in God’s great out-of- 
doors. 

If convenient to spend a week, ten days, 
or two weeks, then go into the Northland— 
into the land of Curwood, Rex Beach, 
Jack London, John Burrows, and other 
Nature lovers. With your luggage pack a 
couple of their books. Read the books 
and associate with their characters, in the 
forests of the north and the northwest. 
They are all there in real flesh and bone 
and blood; and from these men of strength 
and endurance, learn their ways and modes of 


VACATIONS PAY DIVIDENDS 83 


living and eat their frugal meals. They are 
the “salt of the earth.” They need no 
cathartics to cleanse, nor drugs to “pep” 
them up. They know that there is truth in 
the old proverb, “Many dishes bring many 
diseases.” 

They know that a bowl of whole wheat 
bread and milk, an orange, a bit of apple 
sauce, some carrots or tomatoes, contain 
more vitamines than all these concoctions 
which bellow at you from the advertising 
cards in subway and tram—that shriek 
and clamor from the billboards. 

The men who live in the open places know 
these things; and they know that Nature 
made those provisions, the same as she made 
her laws, and they have sufficient instinct to 
choose the right foods and to obey her laws. 
Remember this—the laws of Nature are 
immutable, taking no account of mistake or 
excuse. 

These men know that every hour of sleep 
before midnight is worth two hours after 
midnight, and when they are sleepy, they 
go to bed. They know that half of man’s 
diseases are in his mind, and the other 
half in his house. 

To fully realize the health-giving tonic of 


No, Don't 
Eat Their 
Meals , But 
Meals Like 
Theirs 


Nature's 

Laws 

Are 

Immutable 


84 


HEALTH IS WEALTH 


the outdoor life, you have but to visit the 
haunts of these men; give them the “once 
over”—look in at the men of the lumber 
camps. They eat no strange foods. They 
drink the pure, sparkling water from the 



springs and mountain streams. They drink 
it like the proverbial fish, and bathe in a 
similar aquatic manner. You say—“But 
they are strong.” Yes ? because they are well\ 










VACATIONS PAY DIVIDENDS 8 5 


Walk the pathways of these sturdy men 
for a while. Don flannel shirt and corduroy 
trousers with them; cross their streams, 
where there are no bridges; work with them. 
Yes, you will be tired when night comes, 
but you’ll not have any worries that usually 
accompany insomnia, and you will sleep 
the sleep of little children. 

Under this regime it only takes about 
three or four nights rest beneath the pine 
trees and the stars for Nature to get in her 
work. You will find the human body has a 
surprisingly great power of readjusting itself 
—if given half a chance. 

Let simplicity be the keynote of your 
vacation. Live moderately, calmly, and 
be kind to every living thing, and you will 
marvel at the change that can be made in 
men on the verge of nervous breakdown. 
Chronic grouches and distorted souls are 
made anew. 

Away then, to Nature’s playgrounds; 
far from town halls and traffic rules. Pitch 
your tent beside some good trout stream, 
or in the shadow of the pine, the spruce, 
hemlock or balsam. Fasten a shingle to 
a stake driven beside the door of your tent, 
and inscribe two words thereon; “Sans 
Souci” (Free from care). 


And 

Maybe 

Before 


The 

Keynote 

Of 

Vacations 


86 


HEALTH IS WEALTH 


Leave your tent or cabin (as the case may 
be) for a half hour’s hike along some winding 
stream, or along the crest of some ridge, and 
when a little weary sit down, sit still, look 
about you, and listen! 



If the magnificent trees of a virgin forest 
do not beckon you like sirens; if you catch 
no note of music from the birds; if you can 
watch two bear cubs at play, without smiling; 
if the odor of fresh earth sends no thrill 
through your nostrils; if you can not hear 
the tinkling of cymbals in the ripple of a 



VACATIONS PAY DIVIDENDS 87 


mountain stream—then take a pen knife 
and with it prick your wrist to see if it 
bleeds. If not, throw this book at the first 
redbird you see, and show the colors of a 
true sportsman and “pass out”; for there is 
nothing between Kansas City and “Kingdom 
Come” that will improve your health or 
give you any pep. 

With your own hands and the aid of a hand 
axe, build your own cot with hemlock and 
balsam boughs, being careful to make it 
high enough off the ground to insure you 
against dampness. 

Prepare your own evening meal of brook 
trout, “roasting ears,” and potatoes baked 
in your own campfire. Read a bit from a 
man’s book—in the glow of your campfire— 
and then retire. Let the fragrance of the 
forest and the whispering of its night life 
lull you to rest and perfect sleep. 

At the right hour in the morning you will 
be awakened; not by butlers, Big Bens or 
business worries, but by the call of myriad 
song birds from the tree tops. 

Happiness and contentment are apparent 
everywhere. Here, surely, is a place where 
one may stage a real “come back” from the 
throes of nervous breakdown; and here, in 


Distance 

Unknown 


Just 

As 

Alluring 
As It 
Sounds 


88 


HEALTH IS WEALTH 


Starting 

Right 


Forest 
Footpaths 
Lead To 
Health 


Nature’s tranquility, is the place to build 
anew the worn out tissues and to strengthen 
shattered nerves. 

Start each day with the breathing exercises. 
Take every possible advantage to breathe 
deeply, inhaling Nature’s glorious perfumes. 
Once inoculated with them, you will feel 
her call of the wild, and then you will feel 
your pulses quicken and will realize that you 
are on the right road to health. 

It is necessary to live in quietude and in the 
open for at least a week out of each year. 
That is, it is necessary if you would give your 
system the toning up it should have. Get 
away from the crowded city and its surging 
mass of humanity, floundering about in 
search of health like flotsam on the sea of 
life. 

It is necessary to forget the hard pavements 
and their endless tread of tired and troubled 
feet. Forget, for this given time, the banks, 
balance sheets and bonds. Observe in 
Nature’s handiwork the beauty of the birds, 
the birches and the woodland boulevards. 

Travel each day of your vacation over 
these forest footpaths. They lead in every 
direction from your cabin door, but they all 
lead to health. Strong bodies, like strong 


VACATIONS PAY DIVIDENDS 89 


trees, cannot thrive in hot houses. They 
need the open air and the buffeting of 
storms and winds to develop and strengthen 
them. 

In concluding this chapter, let me caution 
the novice against carelessness in making or 
extinguishing the small campfire. 

The summer resort fellow who rocks the 
boat, has nothing on the careless camper. 

Tremendous forest fires can start from the 
careless flip of a match, causing the devasta¬ 
tion of whole areas of valuable timber, 
logging camps, saw mills, and even whole 
villages. Flames know no bounds when 
caught in the frenzy of a strong wind, and 
in their wake leave nothing but the gaunt, 
black stubs and cremated corpses of giant 
trees that only centuries can replace. 

The peace and quiet that only a forest can 
give, were great factors in helping you back 
to vigor and health. Don’t rob the other 
fellow. 


Be Careful — 
The Other 
Fellow 
Likes It 
Too 


8 


The Boys 


Teach 

Them 

The 

Truth 


Philosophy of Work 

The cause of many of the physical ailments 
of mankind can be traced directly to the 
training, the teaching and the environment 
of its youth. If boys were taught to take 
pride in keeping their bodies strong and clean, 
the operations of their minds would not be 
apt to wallow in any mental filth. 

Physical training of boys should be a 
problem of vital interest to community and 
nation alike, for the strength of the nation 
to-morrow depend upon the health of its 
boys to-day. It is of such vital importance 
that boys be taught the value of clean blood 
and clean habits, that it behooves every 
adult, whether he be parent or pastor, 
friend or Friar, to take it upon himself to 
teach them and to say unto himself: “I 
am my brother’s keeper.” Teach them the 
TRUTH—whether it be about muscles or 
morals. 


90 


PHILOSOPHY OF WORK 


91 


Elbert Hubbard very aptly said: “Boys* 
book-learning and instruction about this 
and that, are no more necessary than a 
stiffening of the vertebrae which will cause 
them to be loyal to a trust to act promptly 
to do a thing.” 

Boys should be taught the value of clean 
thoughts and constructive service, and shown 
(not merely told of) the danger that lurks 
in idleness and evil environment. 

There is nothing constructive in idleness, 
and there is nothing clean in evil environ¬ 
ment. Keep a boy busy and his mind clean, 
and his health is assured. 

Boys can be so taught by precept and 
example, that when they reach young 
manhood they will be fortified against 
temptation and its terrible toll. 

If given the heritage of clean blood, and 
that particular education a father owes to 
his son, the boy will seek clean environment— 
always . He will rise to his mind’s level, 
for orchids do not grow in a gutter. 

It is high time for us to make an earnest 
effort to discourage that despoiler of man¬ 
hood, that damnable curse to the health 
of mankind, known as “the sowing of wild 
oats.” From that miserable dogma comes 


Worms 
Do Not 

Have 

Backbones 


A Busy 
Boy Is 
A Clean 
Boyl 


Wild 

Oats 

Must 

Be 

Harvested 


92 


HEALTH IS WEALTH 


Prudery 

Versus 

Purity 


the backfire of all the venereal diseases in 
the world, and the one way to stop or curb 
the cancerous headway of venereal disease 
is to EDUCATE the boys. To keep the 
boys ignorant of its dread results is to do them 
a great and terrible injustice. 

Volumes have been written on the effects 
of this terrible monster that fastens its 
poisonous fangs into the vitals of a nation, 
but little has been done in a whole-hearted, 
business-like way to put such education or 
warning before the boys. 

Prudery has had its day, and has also left 
its mark. A spade must be called a spade if 
this venereal stain is to be stricken from our 
young manhood; and it is the duty of this 
generation to start a campaign of education 
that will save the next generation. 

Sex education and sex warnings must 
be given to boys by clean-minded men. 
Boys are the one great institution. They 
are the business men of the future; they are 
the hope of the w T orld. Let us assume our 
responsibility, teach them at every possi¬ 
ble opportunity, and answer their many 
questions, truthfully. We must not let 
them go through life blindfolded. Teach 
them the clean way of life and the tremendous 
importance of pure blood strain. 


PHILOSOPHY OF WORK 


93 


Their education should be like their diet— 
well balanced. Give a boy physical training 
alone, leaving out mental and spiritual 
training, and he will develop the instincts 
of a brute. Give him purely mental training, 



minus physical and spiritual training, and 
he will become a brain-heavy weakling; 
while if his training be purely spiritual there 
is danger of the development of a religious 
fanatic. 


94 


HEALTH IS WEALTH 


Moulding 

Character 


Work — 
The 
Master 
Builder 


To insure a clean, well-rounded, physical, 
mental, and spiritual life, a boy’s education 
should be seasoned with bits of philosophy. 
The very same philosophy that helps in 
the moulding of fine characters—whether 
learned and practiced in boyhood or later 
in life—has a tremendous tendency toward 
the building of good health, and should be 
embodied in the education and daily regime 
of boys. 

In order that idleness of brain or brawn, 
or both, be entirely eliminated from a boy’s 
training, the “PHILOSOPHY OF WORK” 
should be first in order, for idleness is the 
burial of the living man. 

Work is a master builder of both health 
and wealth. It is the foundation of all 
business. It is the illustrious sire of genius, 
and has laid the foundation for every fortune 
in America. If it is loved, it will make life 
sweet and purposeful and fruitful. It can do 
more to advance a youth than his own 
parents, be they ever so rich. 

Theodore Roosevelt said: “There has 
never yet been a man in our history who led 
a life of ease, whose name was worth remem¬ 
bering.” 

Work is the seed from which character 


PHILOSOPHY OF WORK 


95 


grows, and only with noble character will 
boys stand at manhood’s threshold, four 
square to every breeze that blows. 

The philosophy of cheerfulness is the true 
running mate of “WORK.” Both are 
handmaidens of health, and both are neces¬ 
sary in the building and the maintenance 
of superb health. Cheerfulness is health 
harmony. 

One is scarcely sensible to fatigue whilst 
he marches to music, and cheerfulness is 
the music of the heart. Cheerfulness, like 
laughter, is not only the music of the heart, 
but (in a physical sense) the absolute joy— 
for under no other condition is it possible for 
the heart to function normally. Keeping the 
heart in a healthful condition strengthens 
every atom of the human body, and the 
strength of the body usually indicates the 
strength of the will. 

A cheerful disposition and a strong will, 
when exercised under most trying conditions, 
often measure the difference between success 
and failure, both physical and financial. 

Unlike most of the finer arts—requiring 
long study and application—cheerfulness, 
the most useful art of all, requires only the 
desire. 


Be 

Cheerful 


Grouches 

Are 

Failures , 
Whatever 
Their 
Success 


96 


HEALTH IS WEALTH 


It is the parent of all progress in health 
building. To be cheerful is to be nourished, 
and most well nourished beings are sweet 
tempered. The grouchy languish in the 



illness and the misery of their own making. 

A grouch often becomes chronic and leaves 
a disposition anything but pleasant—irritable 
and subject to anger on the slightest provo- 


PHILOSOPHY OF WORK 


97 


cation. Ill temper and anger, even in the 
mildest form, rarely accomplish anything 
besides overworking the heart in its effort 
to pump blood to an excited brain. Anger 
poisons the nerves. When you are dis¬ 
courteous to others, or angry, you poison 
yourself. So, for health’s sake, get the 
cheerful habit. Learn to restrain the mind 
and control the tongue. 

To raise the voice in an attempt to govern, 
or in an effort to win an argument by sheer 
noise, arouses anger and incites rebellion, 
but does not control. “He that is slow to 
anger is better than the mighty, and he that 
ruleth his own spirit, than he that taketh a 
city.”—Proverbs xvi—32. 

Surely the spirit of cheerfulness is the 
harbinger of health. It is like a smile. It 
costs nothing, but creates much. None are 
so rich they can get along without it. It 
creates happiness in the home; fosters good 
will in business; and is the universal counter¬ 
sign of good fellowship. It is rest to the 
weary; daylight to the discouraged; sunshine 
to the sad; and Nature’s best antidote for 
trouble. 

Cheerfulness not only furnishes spiritual, 
mental and physical nourishment to yourself, 


Make 

Cheerfulness 
A Habit 


And 

Costs 

Nothing 


98 


HEALTH IS WEALTH 


but is of inestimable value to your business 
and social associates. 

The drying of a single tear through one’s 
cheerful nature, has more of honest fame than 
(in the language of militant forces) the 
shedding of seas of gore. Cheerfulness, clean 



character, stamina and strength, constitute 
a force almost indescribable. There is 
always room for the man of force, and he 
makes room for many. 

The great majority of forceful men have 
stowed away, somewhere in their mighty 


PHILOSOPHY OF WORK 


99 


make-up, another philosophy; the philosophy 
of Faith. Faith, when put into practice, 
serves as health’s true balance wheel. Poor 
derelicts indeed, are those whose hearts are 
void of faith in some form or another; 
not wholly in reference to the Deity, but 
having faith in many things; to believe in 
worldly things as well as celestial. To 
practice a philosophy of faith is to rid your 
system of depression, of declining powers and 
discouragement. This alone, as an aid to 
your health, is worthy of your serious con¬ 
sideration and immediate adoption. 

To believe in a philosophy of faith is to 
know one of the basic principles of health. 
Have faith in yourself, your neighbor, your 
community, and your country. 

The strength of your faith is like the 
quality of your thoughts—there is “the 
come back” to both, and it is up to you 
whether your life be filled with brickbats or 
bouquets. 

To cultivate a habit of thinking happy 
thoughts, is thinking in terms of health. 
When you get into a tight place and every¬ 
thing goes against you, when it seems as if 
you couldn’t hold on a minute longer, the 
strength of your faith should never permit 


Have 

Faith 


Think 

In 

Terms Of 
Health 


100 


HEALTH IS WEALTH 


Testing 

Your 

Mettle 


Properly 
Reared 
Bulldogs 
Have No 
Tails 


Health 

Can't 

Be 

Purchased 


your giving up then, for that is just the place 
and the time the tide will turn. “Daylight 
manages to peep through the smallest hole.” 
Believe that life’s discouragements, when 
they come, serve a purpose of genuine value. 
They are the vital test of the mettle in your 
make-up. 

Keep a stiff upper lip. Be cheerful. Have 
faith and determination to train, and you 
have the foundation for life’s greatest treas¬ 
ure. You never saw a tin can tied to the tail 
of a bulldog. “There’s a Reason.” 

Believe that good health is efficiency’s 
greatest essential in every field of endeavor. 
It is the encourager of all effort. It is the 
chief stimulator of ambition, and when once 
lost, self-confidence makes its departure. 
It is the Alpha and Omega of all success, 
great or small. Good health gives vigor and 
buoyancy to life, makes you joyous and 
forceful, and enables you to make the most 
of your talents. 

Next to life itself, it is the greatest gift 
given to mankind. Those who have lost it in 
creating financial wealth would give their 
fortunes to get it back again, but it is beyond 
the reach of money. 

Believe that to possess good health, is but 


PHILOSOPHY OF WORK 101 


to know and follow Nature’s laws of obed¬ 
ience. Believe that no man can maintain 
his virility and continue to squander his 
vital strength in unrestrained indulgence. 

Money is about the only thing we are 
ever taught to save, but surely there are 
other things as vitally important, and the 
earlier in life we learn this, the better. 
Believe that the vigor of young manhood 
that you hold in reserve, instead of squander¬ 
ing, is but the bank balance of your matur¬ 
ity. Believe in these things earnestly and 
sincerely, and good health will ever keep 
step with you, regardless of whether your 
steps may lead you through the maze of a 
metropolis or a straight and narrow “Main 
Street.” 

Believe not in any form of witchery or 
superstition. The Mayflower landed ©n 
Friday; Washington was born on Friday; 
the Declaration of Independence was signed 
on Friday. Bank on no other luck than that 
which manifests itself through a clear, 
creative brain, two sinewy arms, and talented, 
honest hands. 


Save 

Your 

Health 


And 
It Will 
Save You 


9 


A 

Chapter 

For 

“Doers” 


For Forgetful Men 

In concluding this little volume, I feel that 
the cause of health can be served in no better 
way than by making a digest of the exercises 
earlier set out, so arranging them that the 
busy man—whose mind will retain an 
inordinate array of detail on all things other 
than his health—may turn to this concluding 
chapter and quickly find the meat of the 
kernel. Read this chapter first—and fre¬ 
quently thereafter. 

If idle curiosity has prompted the reading 
of this book; if subconsciously you have 
reasoned that the mere reading about health 
practices may work some magic in your case, 
then read no further—you are through, and 
you have not advanced one step along the 
road to health. This chapter is for DOERS; 
for men who take the business of maintaining 
their health as seriously as they take their 
business; who realize that health is their 
business. 


102 


FOR FORGETFUL MEN 


103 


In the main, the matter would logically 
fall under two heads—Exercise and Diet. 
On second thought I substitute the word 
Foods for Diet. The word Diet has fallen on 
evil days, and instead of being considered as 
a course of foods—a selection with regard to 
the state of one’s health; it has come to be 
considered as a fearful list of sacrifices 
bordering on starvation. It is much simpler 
to eat your way to health than to starve 
your way, and this becomes a whole truth if 
you will but add regular daily exercise. 

In placing the exercises first, no preference 
is shown. The choice of food is quite as 
essential as the proper exercise, but I confess 
that I do not entertain so high a hope con¬ 
cerning the changes you will make in your 
food as I have that you will employ these 
exercises. Then, too, your diet (or choice of 
food) will make certain natural and auto¬ 
matic adjustments and changes under the 
spur of rejuvenated muscles. 

Remember that this is a chapter for men 
who forget. If you cannot remember how a 
certain exercise goes, you can find it here, 
under its proper heading. And this chapter 
also contains a resume of that part of the 
book dealing with foods. 


Diet 

Doesn't 

Mean 

Starvation 


And 
Then 
Do Itl 


104 


HEALTH IS WEALTH 


Your 

Chances 

Are 

Exactly 


50-50 


Consider 

Your 

Neighbor 


Dee'p 

Breathing 

Exercise 


Starting The Day 

When you awaken—be thankful! You 
might have awakened in Heaven, and again 
you might not. Your own convictions on 
this point should measure the degree of your 
thankfulness. 

Take a good stretch before arising. It tones 
the system and awakens you sufficiently to 
find the bathroom without falling over a 
chair. 

Now you are up! Stand for a minute 
before an open window—blinds reversed— 
and let the sun shine on your nude body. If 
the sun isn’t shining, stand there anyway. 
The air is what you need. A minute of this 
and you will want to take a little exercise 
to warm up. And now we are off! 

Stand erect, heels together, hands out¬ 
stretched at sides to limit of arms length, 
PALMS to the REAR. Inhale and HOLD 
long, deep breath. Clinch fists tightly, then 
bring fists together in front of you on level 
with eyes, rolling arms so that the heels of 
palms may meet. Keep fists clenched, return 
to original position—out from side of body. 
Make the complete movement from three 
to five times on each breath—then exhale. 
Be sure to bring the arms forward and 


FOR FORGETFUL MEN 


105 


backward vigorously , keeping the muscles 
tense. 

Now you are ready for the Vitalic cool 
water bath. Stand or kneel in tub, first 
applying water to eyes and forehead, direct 
from the faucet. Then stroke face and neck, 
particularly the back of the neck at the base 
of the brain. Cup hands and lift water to 
ribs, just below arm pits, applying vigorously. 
Then lift water to arms, chest and back— 
more vigorously. Then the abdomen, thighs, 
legs and feet. Rub the body with coarse 
towel until a warm deep glow comes to the 
skin. Now you are fit to face the family and 
the cook (hired, or doing it because she loves 
you) without looking and acting like a man 
who had placed too much confidence in a 
package of Congressional garden seed. 

You are never any happier than you think 
you are. 

And if you eat too much for breakfast you 
won’t even be that happy. 

So much for starting the day right. Now 
let us end it right, so that another day may be 
started in even a better way. Never mind 
reading the advertisements about vitality 
tablets—the manufacturer is probably at his 
home this minute, taking exercise in a 


Vitalic 

Cool 

Water 

Bath 


It's 

AU 

Hocum 


106 


HEALTH IS WEALTH 


For 

Developing 

Stomach 

Muscles 


splendidly appointed gymnasium that his 
tablets have provided. Any well written 
advertisement can convince you that you 
have everything from lumbago to fallen 
arches; and a few minutes of exercise, taken 
regularly, will convince you that you are on 
the road to health, advertisements to the 
contrary. 

Select any or all of the following exercises, 
each one being properly labeled, and DO 
THEM. Be careful not to overdo the thing 
the first night. 

Lie flat upon your back on the floor. 
Stretch arms full length over head and back 
along floor in line with body. Keep toes 
pointed out in line with body. Rise to sitting 
position, without aid of hands, bring extended 
arms up in full sweep of an arc. Continue 
forward with upper body until fingers touch 
toes. Return to first position and repeat 
five times. 

Repeat daily, increasing the number of 
times according to your strength. Don’t 
overdo it the first time. If your present 
chassis lines are more spheroid than sporting, 
and you experience difficulty in keeping the 
heels on the floor, place your toes under some 
piece of furniture. Avoid light tables with 
vases on top. 


FOR FORGETFUL MEN 107 


Alternating with the above exercise, assume 
the same position above described, arms and 
toes fully extended. Now lift the legs and 
feet upward, keeping knees rigid, and con¬ 
tinue upward swing of legs and feet until they 
are at right angles with the body. Return 
to original position and repeat five times. 
Increase the number of times each day as 
strength increases. If your muscles get a bit 
sore, don’t you. They have a right to be sore, 
having been so long neglected. 

Again assume the same position, but. with 
fingers interlocked at the back of neck. 
Roll, on hips only , and with the right toe 
touch a point as far to the left of the body as 
it is possible to reach. Return and roll in 
opposite direction, touching a point far to 
the right with the left toe. Keep both 
shoulders as close to the floor as possible. 

All the above exercises are for strengthen¬ 
ing the abdominal muscles—the muscular 
corset. The greater your circumference, or 
gross tonnage, the greater is your need for 
this muscular support. 

Stand erect, bend forward at waist, bend¬ 
ing left knee slightly, and touch the right 
foot with the left finger tips. Keep the right 
hand extended arms length, straight upward. 


Exercise 

For 

Abdominal 

Muscles 


Another 
For The 
Same Thing 


And 

Another 


108 


HEALTH IS WEALTH 


The 
Louder 
You Grunt, 
The More 
You Need 
It! 


Exercise 

For 

Inducing 

Sleep 


For 

Developing 

Thigh 

Muscles 


Now reverse position of hands, bend right 
knee slightly, and touch left foot with the 
right finger tips, right arm now extended 
straight up. Repeat twenty times. Be sure 
to bend the knees slightly. They are 
supposed to bend and have modern lubrica¬ 
tion. 

Do these exercises before going to bed. This 
will keep you from the old argument that you 
haven’t time. 

Here’s another one for producing sound 
and restful sleep: 

Stand with body erect, finger tips inter¬ 
laced at back of neck. Take upright, regular 
step—feet about eighteen inches apart, for¬ 
ward and aft. Then bend with both knees, 
spring upward and reverse position of feet 
while in mid air. Repeat ten times. 

Stand with feet close together, rise on toes, 
point knees forward and take a squatting 
position. Repeat ten times, increasing each 
day. This develops the front or tops of 
thighs. 

Stand with heels together, rise on toes, toes 
turned outward, spread knees far apart in 
assuming the same squatting position. Re¬ 
peat this exercise ten times. This will develop 
the inside and backs of thighs. 


FOR FORGETFUL MEN 


109 


Now for a little indoor running. Stand 
erect, your fists clenched. Alternately raise 
and lower right and left knee toward chest, 
just as in running, only put the foot right 
back where it came from. Continue until 
you feel a bit winded. In time you can “run” 
a fairly decent race without feeling like a 
punctured toy balloon. 

These exercises are simple, but they are 
effective. If discovered while following 
them, and SHE laughs, the room can be 
effectively cleared by some snappy or casual 
reflection on double chins or whipped cream. 
If not her verbal equal, laugh with her. 
There is no better exercise than laughing. 

But do the exercises! In the doing lies the 
reward. There is a vast difference between 
intention and determination. 

Here is a good place to refresh your memory 
on how to get up stairs without taking the 
elevator. At the first step take a long quick 
sniff! Then, as you take the next two steps, 
take another quick sniff as each foot strikes 
the step—always sniffing in through the 
nostrils. Then as the fourth step is reached, 
exhale quickly through the mouth. Con¬ 
tinue on up the stairs. When you have 
reached the top, be it three flights or one, 
you will have plenty of wind to spare. 


Indoor 

Running 


Of 

Several 

Pounds 


Sniff 

Breathing 


110 


HEALTH IS WEALTH 


Name 

Of 

Street 

Upon 

Request 


You'd 
Better 
Stock 
Up Now 


This method of sniff breathing can be 
carried out while walking along the street. 
The author knows a business man who was 
once greatly troubled with colds that came 
all too frequently. He began sniff breathing, 
or lung packing, as above set out. He 
practiced it along the street, going up stairs, 
and at night he would stand before an open 
window for a few minutes and sniff breathe. 
Colds are now finding lodging with his 
neighbors. Moral: He was a business man 
who was not too busy to look after his 
health. 

Try this sniff breathing once. Keep it up 
a few minutes and you will find that you are 
becoming a bit dizzy. The reason? You 
are getting more oxygen than you have been 
accustomed to get with your old everyday 
style of breathing. Oxygen is the most intox¬ 
icating thing yet discovered. Fortunately, 
it can be prescribed for medicinal purposes 
and therefore escapes prohibitive legislation. 
That is, it has so far. 


Foods 

The proper selection of food will go a very 
long way in maintaining health. Note that I 
said maintaining . This is a book on health 


FOR FORGETFUL MEN 


111 


and its maintenance, not on sickness, and was 
originally conceived as a guide for those who 
are in fair health and eager to better their 
condition, as well as for those who are in 
robust health and yet not blinded to its value. 

The robust man need not turn up his nose 
at the simple rules herein laid down. If he 
has followed them he knows their worth, and 
if he has violated them, he is an exceedingly 
lucky man, with the chances for a continued 
run of such luck all against him. You can’t 
violate natural laws and escape the penalty. 

The tin can doesn’t actually benefit the 
goat; he just lives in spite of it. 

So, in your selection of food, cling to the 
simple, natural choices; not because you will 
die if you don’t, but because you will live 
longer and better if you do. 

Remember—Eat only when hungry. 

If you border on that perfect state of 
rotundity that makes one quite as broad as 
he is long—then fast for breakfast. 

If you are feeling perfectly fit, but are 
welcomed by old friends with a “Well, well, 
George, you’ve taken on some weight since 
I last saw you,” and if you then reach up and 
give the old vest a pull to smooth it out and 
give your stomach a complacent, reassuring 


You Are 
Supposed 
To Follow 
A Guide 


But 

Remember , 
He Is 
A Goat 


Breaking 
The News 
Gently 


in 


HEALTH IS WEALTH 


No 

Offense 


If Your 
Wife Is — 
Er-Stout , 
That's 
Rations 
For Two 


For 

Gaining 

Weight 


pat; be very sure that you have taken on 
some physical liabilities along with the 
weight. A fat hog—zoologically speaking— 
may be very happy and feel fine, but that 
in no way changes the day of his slaughter. 
If he ate moderately he certainly would not 
fatten—and incidentally he wouldn’t be a 
hog. Reasoning—fair to good. 

So, to you who feel fine but are taking on a 
little too much weight, the best thing for 
you to have for breakfast is the last syllable. 
It contains no nourishment and you will lose 
a little weight on it. 

The normal man may eat a normal break¬ 
fast, for you have been eating it for many 
years—else you would not now be normal. 
Why waste any time giving you advice. 
Reasoning—excellent. 

If you really want to gain weight, try this, 
or its equivalent: One poached egg, two 
slices buttered toast, glass of good pure 
milk, an orange, some berries or fruit juices. 

To lose weight, eat the orange and drown 
your appetite—not your hunger—in water. 

A great array of tables or suggested menus 
might be set out for you to follow, but I am 
firmly convinced that it is easier and better 
to eat or fast by rule than by schedule. 


FOR FORGETFUL MEN 


113 


The following rules, tersely put, will prove of 
value to any man. If you must eat by 
schedule or follow a restricted diet, then 
put on the yoke and bear it bravely. It was 
a lovely dance and the fiddler must be paid. 

Eat only when hungry—and not always 
then. 

Don’t eat too much. 

Don’t eat quite enough. There is no 
conflict here; just two distinct rules. 

Eat only the best. A man is a fool to die 
in debt to his stomach. 

Eat less meat and substitute whole wheat. 
Of course you can get fat on whole wheat, but 
I take it that the command to eat more is 
not understood to mean eat all. 

If you must eat in a hurry, then go on 
about your business and eat when there is no 
hurry. 

Let your meals include more vegetables. 
For the diabetic and truly sick, this may not 
be wise counsel. I am not assuming the role 
of physician, but speak as a counsellor on 
health. The physician, on the other hand, 
deals very largely with sick people; with 
those who have once been well. I am merely 
trying to ruin his business. An excellent way 
to keep away from him is to go to him 


If You 
Don't 
Want To 
Follow 
Rules , 

Why In 
The World 
Did You 
Read This 
Book? 


Get 

The 

Inference? 


114 


HEALTH IS WEALTH 


And 

Is 

Less 

Painful 


You 

Might 

Not 

Like The 
Country 


once or twice a year (Irish paradox—or one 
American doc) and have him look you over 
and inter / A stitch in time is worth two in 
the abdomen. 

Select natural foods. Let instinct be your 
guide, but don’t guide your instinct. 

If troubled with constipation, eat more 
whole wheat. If you experience trouble in 
getting whole wheat bread, then decide 
whether you would rather go to the trouble 
than to continue with the trouble. Some 
men seem actually to enjoy ill health. Else, 
why in Heaven’s name do they take it in to 
board. 

Avoid stimulants. Look at that word— 
stimulants! If you need stimulants, you are 
below par. Something is wrong. And unless 
you do something about it you are headed for 
a long journey, transportation free, but with 
no return fare furnished. You can actually 
make your own choice between stamina and 
stimulants. 

Eat plenty of green foods and fruits. 
Avoid heavy meals. 

Remember that your weight is a very good 
index to how you are getting on. If you want 
to gain weight, increase your fats and starches 
—within reasonable limits—and remember 
that dairy products are fattening. 


FOR FORGETFUL MEN 


115 


If you want to lose weight, first determine 
whether your mind or your appetite is boss. 
If you are the boss, then the matter is very 
simple. Eat less fats and starches; eat more 
green foods, fruits and berries; and forget all 
about pies, cakes and the jim-cracks and 
what-nots that are piled on top of an already 
too hearty meal. The way to reduce is to 
reduce. 

Here is a sop to the man who is beginning 
to fear that he may never again look a 
smiling pumpkin pie full in the face and feel 
guiltless and unashamed. If you will take a 
reasonable amount of exercise, and keep it up 
daily, you can also have a reasonable amount 
of pumpkin pie without actually increasing 
your weight. 

Be reasonable, be temperate, be cheerful 
and be ACTIVE, and you will be healthy. 

The way of health is easy to follow. 
Nature has hung up a thousand sign-posts 
along the way. She prods you if you get off 
the track. This little volume has been an 
effort to prod you back on to the track. 
You know the road, and every wise man 
wants to follow it. It lies straight before 
you. 

Be on your way. 

And don’t look back. Lot’s wife did that. 


Will 

Power 

Versus 

Circum¬ 

ference 


Pie 

For 

The 

Diligent 


116 


HEALTH IS WEALTH 


Health 
Does Not 
Fail Us; 
We Fail 
Health! 


despite all advice to the contrary, and you 
know what happened to her. If you long for 
the flesh pots of Egypt, and would rather 
return to them than to enter the Promised 
Land, then it’s a sure thing that you would 
rather be slave than master. 

Every man—with a spark of ambition— 
has some objective. This, my last word to 
you, should bring you up with a start— You 
will never reach your objective if your health 
fails. 


HEALTH IS WEALTH 


117 


GOOD HEALTH SPEAKS 


I am the salt that gives life its savor. 

I am mankind’s greatest gift. 

I give to the child its laughter 
I give to age its greatest happiness. 

I stay the hands on every throttle. 

I have been present at every battle in history. 
Without me, victories would be unknown. 

In the face of hunger and despair, 

I held the lines at the Marne. 

There is no peace for man without me. 

Without me, wealth is as dust of the chariot’s wheel. 
You may find me in the open places— 

Within sound of the rippling mountain streams 
In the woodlands, where the pines play the 
accompaniment to the song birds. 

I will serve under any condition save prolonged 
abuse. 

In every home, In every clime, I am a welcome 
guest. 

Those who lose me in their pilgrimage to power. 
Would give their all to have me back again. 

Who, then, am I ? 

I am GOOD HEALTH. 




Diet and Health 

With Key to the Calories 

by 

Dr . Lulu Hunt Peters 


The most helpful, famous and popular book 
on diet ever published . 


Dr. Peters practical and common-sense little book is highly 
endorsed by the medical fraternity. It really helps. Physicians 
recommend it to their patients. 

The Boston Post says: “Doctors all over the country have found 
that DIET AND HEALTH is the best prescription that they 
can give their patients. In fact, if you inquire, you will find 
that physicians right in your neighborhood have been prescribing 
the book.” 

DIET AND HEALTPI has become a “best-seller” by reason of 
the word-of-mouth advertisement given it by those who have 
profited by it. 

While Dr. Peters has treated her subject in popular, diverting 
fashion, her book is thoroughly scientific. Fat folk will con¬ 
tract—and thin folk will expand by following its good-humored 
advice. 

Here is the book for the “women of the house.” Just as you 
have profited from following HEALTH IS WEALTH, your 
wife, mother, daughter or sister will find immeasurable profit in 
this nationally famous book. 

Price $1.00 Net 

Publishers—REILLY & LEE—Chicago 




The Calorie Cook Book 

By 

Mary Dickerson Donahey 

A Companion Book to Diet and Health 

HT'HE human body is somewhat like a steam engine. A certain 
amount of fuel is needed to get the best results. To use more 
fuel than is needed, smothers the fire; too little fuel and you 
can’t keep up steam. 

A definite knowledge of food values and of proper menus is 
necessary if you are to maintain a normal weight and have 
strong, robust muscles. You can’t eat food that is cooked by 
guess and reach your goal. 

Mrs. Donahey has written an interesting, witty, practical and 
common-sense Cook Book, with economical recipes, giving the 
value of foods in Calories and naming the foods rich in Yitamines. 

There are three groups of menus; (1) a series of reducing 
menus—one full week each for spring, summer, autumn and 
winter use; (2) a group of upbuilding, or fattening menus, 
arranged for the four seasons; (3) a series of menus for the 
normal—one full week each for spring, summer, autumn and 
winter. 

The recipes include all of the items mentioned in the various 
groups of menus, and others that are exceptionally good. At 
the top of each recipe is given the number of Calories contained 
in the materials that make up the recipe. 

The vast army of men and women who have profited by following 
the precepts of DIET AND HEALTH, will find the CALORIE 
COOK BOOK a practical kitchen guide to help them continue to 
profit from the common-sense wisdom of this famous little book. 

Price $1.50 Net 

Publishers—REILLY & LEE—Chicago 










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